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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
1/12/2024
Strength A1 - Sumo deadlift -5-5-5-5 *Build up to a heavy 5 reps adding weight every set. *Leave 2-3 reps in the tank vs maxing out. *Take 2-3 seconds to lower the bar, showing good [...]
1/11/2024
Strength A1 - Back squat -3-3-3-3 *Take 3 seconds to get to the bottom of the squat. *Pause for 2 seconds before standing up. *Build to a heavy 3 reps, but don't max out. Leave [...]
1/10/2024
Workout 21-18-15-12-9-6-3 Thrusters (95/65) Toes to bar Box jumps (24/20") *Completed as 21 thrusters, 21 toes to bar, 21 box jumps.. 18 thrusters, 18 toes to bar, 18 box jumps.. continue this pattern by cycling [...]
1/9/2024
Strength A1 - Narrow grip Floor press -5-5-5-5 *Pause for 2 seconds every rep with the arms touching the ground. **Try to add weight each round without going so heavy that you max out. Leave [...]
1/8/2024
Strength 1 A1 - Pause hang power clean + front squat -Build to a heavy 3 of the complex in 20 min. **Pause for 2 sec at the hang position (just above the knees) before [...]
1/7/2024
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 11:30am - check out The Phoenix website for more information, or reach out to Coach Jack. See you [...]
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