Team, Friends, Old Cityzens,
I’ve said it before, but our community is something to behold. Our fundraiser/tribute to Kap was assuredly the most people we’ve had doing a workout at the gym ever. If your a stickler, I think we’ve had more people in the room for pre-covid holiday parties, but no way Murph or the CrossFit Open ever exceeded “Kap.” Look for the workout itself as an annual occurrence at Old City moving forward.
Note: CrossFit Total this Sunday. If you want to prioritize a PR, I suggest going easy Thursday, Friday, Saturday. Even if you don’t get sore, you don’t want to feel “fried.”
The Week Ahead:
Monday – Simple and Awesome. Back Squat and DB Bent Over Row for strength (gym 101.) Then a 10 minute AMRAP of DB Snatch, Lunge, Sit-Up.
Tuesday – Power Clean for strength, as well as a new variation of med ball power throw. WOD is running forward, with some push-up renegade rows. Total running 2400m. 1.5 miles? Even if you’re not a runner at heart a casual 1.5 miles should be in your tool belt.
Wednesday – You’ve been waiting for it. Fran!! (Thrusters and Pull-Ups, real real fast). Then some arms and core for a cash-out.
Thursday – Double Strength. Bench Press, KB Pendlay Row, Front Rack Bulgarian Split Squat, Single leg RDL. Pecs and glutes for you bodybuilders at heart.
Friday – A bit of skill/strength first with handstand kick-up and the second go with mixed Grip Chin up. Then an awesome WOD that’s an extended version of CrossFit Open 13.2… barbell overhead, deadlift, and box jumps. Middle distance… 13 minutes.
Saturday – Partner WOD and some arms and core for those concerned with such things.
Sunday!?! – Old City Total 2025 – 90 Minutes to Work to a 1 RM of Power Clean, Push Press, Squat. You might have ready deadlift or bench press at some point, but after some tinkering I think these 3 movements deserve the spotlight in 2025.