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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
1/6/2024
Strength A1 - Sumo deadlift -5-5-5-5 *Build to a heavy set of 5 reps leaving 1-3 reps in the tank. A2 - Frog pumps - 4 x 12 Workout 5 RFT 8 Step [...]
1/5/2024
Strength A1 - Back squat -5-5-5-5 :: 3 sec neg on each rep *Build up to a heavy 5 reps while taking 3 seconds to get to the bottom of the squat on each rep. [...]
1/4/2024
Workout 20 min AMRAP 500m row 40 Double unders 30 KB Swings* (53/35) 20 Burpees *The height of the swing is up to the individual. However, this is a good opportunity to challenge yourself to [...]
1/3/2024
Strength A1 - Close grip floor press -5-5-5-5-5 *Leave 1-3 reps in the tank. A2 - Powell Raises -4 x 8/arm Workout 3 rounds of 3 min AMRAP 4 Pull ups 6 Hang [...]
1/2/2024
Strength 1 A1 - High hang power snatch -Build to a technically sound 3 reps in 15-20 min A2 - Chest supported seal rows -4 x 10 Strength 2 B1 - Romanian deadlifts -4 x [...]
1/1/2024
HAPPY NEW YEAR!!! See you TUESDAY when we resume our normal class schedule.
PREPARING YOU FOR LIFE
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