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Presidents’ Day Walk and Oatmeal
Paleo Egg Nog “Oatmeal” and an AMWAP Challenge! Hopefully by now you’ve heard about what a great success the President’s Day run/walk was. We walked a total of about 14 miles, and thanks to Janine’s [...]
Valentine’s Day 2014
Home Made Paleo Chocolates!! So I have to admit something to you all. Launching a blog and having your second post come right at the same time as the most awkward holiday of the year [...]
Neighborhood Paleo
If you had the chance to make it out to the Primal/Paleo Potluck at Thomas Snow’s place the other night you were in for a real treat! Or rather, a real variety of delectable primal/paleo [...]
Old City Strength Program Explained by Paul Colardeau
5/3/1 The Wendler Strength Program Over the past few months we have been integrating a strength component into our regular programming This component is essential for building and developing the requisite strength needed to both [...]
1st Annual Presidents Day Charity Fun Day!
When was the last time you celebrated Presidents Day? No, not "when was the last time you had the 3rd Monday in February off of work?" But, when was the last time you spent the [...]
Happy 238th Birthday Marines!
You may know that November 11th is Veteran’s Day; however, you may not know that the day is actually a recovery day for Marines. November 10th (today!) is a bigger day – it’s the Marine [...]
WOD
10/23/2023
Strength 1 A1 - Hang power snatch 2 x 3 2 x 3 2 x 3 2 x 3 *Do 2 sets of 3 reps (resting about 30 sec between sets) at the same weight. [...]
10/22/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow! *Reminder to RSVP for the 10 year anniversary party on Saturday!* [...]
10/21/2023
Strength A1 - Deadlift - 5 x 5 @ 65% *Tempo of 31x1 and deadstop A2 - Single leg hip thrusts, unweighted - 4 x 10/leg Workout 3 RFT 15 Hang power cleans (115/75) 15 [...]
10/20/2023
Strength A1 - Back squats - 5 x 5 at 65% *Take 3 seconds to get to the bottom of the squat on each rep. A2 - Calf raises - 4 x 12 Workout 10 [...]
10/19/2023
Workout For time 18 Power snatches (95/65) 18 Pull ups 400m run 3 Wall walks 15 Power snatches 15 Pull ups 400m run 3 Wall walks 12 Power snatches 12 Pull ups 400m run 3 [...]
10/18/2023
Strength A1 - Bench press 5 x 5 at 65% *Pause with the bar touching the chest on the first 2 reps of every set. A2 - KB Pullover on medball - 4 x 8 [...]
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