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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 [...]
Meet Molly!!!
For those of you astute followers of my "Meet Me!" series, you're probably asking yourself "why does Molly get three exclamation marks?!?" Great question, folks. A great question with a very easy answer: she's my [...]
WOD
12/12/2023
Workout 20 RFT 5 Wall balls (20/14) 3 Burpees over the bar 1 Squat clean (185/125)
12/11/2023
Strength A1 - Deadlift 2 x 5 @ 75% 2 x 3 @ 85% 1+* @ 95% *as many reps as you can at 95% A2 - Straight leg hip abduction - 3 x 8/leg [...]
12/10/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 11:30am.**new time** See you tomorrow!
12/9/2023
Workout 20 min AMRAP 2 Strict chest to bar pull ups 10 Step ups (53/35 KB), (24/20”) 15 KB Swings (53/35) 200m Suitcase carry - with the KB you swing and use for step ups
12/8/2023
Strength A1 - Bench press -3 x 3 @ 80% -2 x 2 @ 90% A2 - Powell raise - 3 x 8arm Workout 4 RFT 200m run 20 Double unders 10 Down ups [...]
12/7/2023
Strength 1 A1 - Hang power snatch -Build to a heavy 3 reps in 15 minutes A2 - Half kneeling med ball punch throw -4 x 6/side Strength 2 B1 - Single arm ring row [...]
PREPARING YOU FOR LIFE
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