Team, Friends, Old Cityzens,
A quick note on Summer running, especially with record heat this week. Old City’s programming will not omit running during the summer. We may keep the distances shorter, but we will not drop it entirely.
Please feel free to scale to rowing/biking/burpees. Running is encouraged, but no movement, including running, lacks alternatives. Our coaches will keep an eye on you as well, and may ask you to scale before you think you’re ready. Embrace their experience and decision.
Fitness results come from genuine intensity and challenge… but injuries come from stubbornness. Let’s find a happy medium: challenge yourself, but be smart and safe!
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The Week Ahead:
Monday – Snatch Grip Deadlift for strength. This is usually limited by grip, so the reps are lower. Then a WOD featuring an isometric hold. Accumulate a lot of Wall Sit, and when you break, the penalty is strict pull-ups, v-ups, and double Unders. Not everyone loves isometrics. Maybe it’s fair to say NO ONE likes them. But they’re super valuable for fitness and you don’t hide from necessary work.
Tuesday – Clean and Jerk up front, then “Grace.” We’ve been prepping a bit, so bring your A game. If it was me, I’d be doing some box jumps/100m runs between strength sets. I wouldn’t really push the cardio, but I’d want to be really really warm for Grace, which is a sprint… it helps to be already ON your second wind.
Wednesday – Another “new” strength. Turkish-Get Up paired with DB Bent Over Row. Then a middle distance WOD with Toes to Bar, Burpee Box Jump, and short runs.
Thursday – Double Strength, very similar to last week: Front Squat, Box Handstand Push-Up, Lateral Box Step-Up, Weighted Pull-Up
Friday – Arms and cardio: a descending rep scheme of calories on the Rower and DB Floor Press. Then, an arm EMOM.
Saturday – Partner WOD. Come make friends.
All my love,
Coach Jason