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How Old City CrossFit Prepared me for the MALM
By Julianna: The mission of Old City CrossFit is well known; after all, many of us wear it on the backs of our t-shirts, and many of us are probably members of this gym because [...]
Buy a Cow…or at least a 1/4 of one!
Beef. It's been my family's business since the late 1700s. From generation to generation land and traditions have been passed down. Here in Rich Valley, cows are free to roam and graze as they please. [...]
Memorial Day
This weekend we remember those who gave the ultimate sacrifice to our country. In honor of Memorial Day the gym will be doing a workout called "Murph." This brutal workout (1 mile run, 100 pull [...]
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. [...]
WOD
1/29/2024
Strength A1 - Sumo deadlift -8-8-8-8 *No pausing, no repeating your heaviest weight A2 - Frog pumps with DB -4 x 15 Workout 8 minute AMRAP 1 Dbl DB Hang power snatch 2 [...]
1/28/2024
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Chiefs vs Ravens at 3pm -Lions vs 49ers at 6:30pm See you tomorrow!
1/27/2024
Workout CrossFit Open 20.5 (scaled) For time* 40 Pull ups 80 cal Row 120 Wall balls (20/14) *Partition the reps however you want *20 min time cap **Compare to 1/22/23**
1/26/2024
Strength A1 - Floor press -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Pause for 2 sec every rep with your arms on the ground. *Repeat your heaviest [...]
1/25/2024
Strength 1 A1 - Power clean + hang squat clean - Build to a heavy double of the complex in 15 minutes *To build to a heavy double of these two movements, do one rep [...]
1/24/2024
Workout 24 min AMRAP 3 Wall walks 15 Box jump overs (24/20") 60 Double unders Mobility Child's pose on box - 1 min Pigeon pose on box - 1 min/leg
PREPARING YOU FOR LIFE
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