BLOG
New and Improved Endurance Program!
That's right folks, Old City's CrossFit Endurance Program is getting a facelift! Morning Coach, Jen Jacobs (and 100-mile-run racer), is taking the reigns. She'll be helped out by fellow morning coach, marathon extraordinaire, and recent Boston [...]
CrossFit Open and Paleo Crepes to Celebrate!
This week concluded the CrossFit Games Open, and while most of the gym didn’t sign up for it, I decided to because I have been doing CrossFit for over a year now and I felt [...]
A Paleo Alternative to Spaghetti
It’s been a few weeks since my last post, and although I was on a short hiatus from publishing any of the experiments going on in my kitchen, fear not. Plenty of experiments were had. [...]
St. Patrick’s Day and Gaelic Sports!
By Old Cityzen, Sean Leahy: In Greg Glassman’s article “What is Fitness?” he encourages us to “Learn and Play new Sports” as a part of achieving world class fitness. Sport is the culmination and application [...]
Meal Prepping and Rainbow Carrot Soup
This past week was a tough one, and if it weren’t for paleo in my life it might have been worse. All in one week I came down with a sinus infection, had to go [...]
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 [...]
WOD
12/18/2023
Strength A1 - Bench press 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% 1 rep at your 1RM weight A2 - Powell [...]
12/17/2023
REST DAY! Get outside and do something fun. Enjoy some pancakes with maple syrup. Or just relax! Yoga at 10am. See you tomorrow!
12/16/2023
Workout 7 RFT 6 Power snatches (115/75) 9 Dips* 12 Pistols, total *Dips can be ring, Matador, bench; strict or kipping.
12/15/2023
Strength A1 - Back squat -2 x 5 @ 75% -2 x 3 @ 85% -1+ @ 95% A2 - Calf raises - 4 x 12 Workout 6 min AMRAP 1-2-3-4-5… DB Power clean Thrusters [...]
12/14/2023
Strength A1 - Bench press -2 x 5 @ 75% -2 x 3 @ 85% -1+ @ 95% A2 - Gorilla Rows - 3 x 8 arm, alternating Workout 30-20-10 Double unders DB Snatches [...]
12/13/2023
Strength 1 A1 - Push press -Build to a heavy 5 reps in 15 minutes A2 - Chest supported Seal Row -4 x 10 Strength 2 B1 - Barbell glute bridge -4 x 10 [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!