By Jen Jacobs

The back of our shirts reads “preparing you for life.” This isn’t some blanket statement, it’s what we as coaches strive to instill at each class. We want you to take what you learn and apply it to everyday activities. Carrying groceries up a couple flights of stairs should be a breeze; you should be helping others get their luggage from the overhead compartment in an airplane; going out and running a mile, or 2, or 3 should come naturally.

So take your #gainz outside of Old City and put your fitness to the test. Join your fellow Old Cityzens in the Capitol Hill Classic 10k or.  3k run on Sunday, May 15th. The 10k run starts at 8:30 and the 3K starts at 10:30. There is also a kids fun run at 11:00.

Looking for a structured training program that includes more than the running in the workouts? A detailed training plan for the 10K will be posted soon! Just pester Jen about it.

Putting a bit of a twist on the 3K, instead of running it we are going to participate in it as a kettlebell farmer’s carry relay. Form teams of 2-5 people, pick a pair of kettlebells, and work as a team to cover the 1.86 mile course as quickly as possible. Move as one unit, and as soon as the carrier gets tired and sets the kettlebells down, a teammate comes in from behind and picks them up and covers as much ground as possible until their forearms tire. The more team members you have, the more rest everyone gets, and the quicker you can move through the course.


You might notice more grip intensive workouts popping up in the coming weeks to help prepare for the event. Here are a few other ways to help improve your grip strength and endurance:

  • Hang from the pull-up bar
  • Max effort Russian KB swings for 30 seconds, rest 30 seconds, repeat 10 times. Add 2 rounds (2-minute) each time you do the workout, building up to at least 30 minutes.
  • Pinch grip plate carry or holds. Don’t have plate at home? Grip thick books.
  • Work the individual fingers and hold a plate (book) with your thumb and each finger separately.
  • Farmer’s carry or hold. What better way to get better at carrying weight than to carry weight?

Sign up online – be sure to select ‘Old City CrossFit’ as your team – and sign up on the board. It is open to non-members as well, so get your friends and significant others to join!

Run the 10K

Participate in the 3K


– Jen