Team, Friends, Old Cityzens,
Happy Holidays and Merry Christmas Week. I hope you all have plans to relax and enjoy family… but also plans to get after it at Old City this week. A few notes to keep you all in the loop, and the week ahead below.
Speaking to the broad programming… the shortened weeks and hero WODs from Thanksgiving through January make it difficult to program an *exacting* plan, but hey, every day is an awesome workout, and it’s CrossFit after all… constantly varied. BUT! Expect a return to skill progressions, like pistols, and a monthly(ish) benchmark WOD in January.
Second, I decided to forgo the “12 days of Christmas” WOD this year. I’ve been threatening to do so for years, and this year seems as good as any. You may love it, but from a coaching perspective it’s a disaster. In an effort to set you all up for success, but to also give you a workout worthy of a holiday, I’ve programmed a different workout on Tuesday.
Also! Expect an email from our team on a few changes in the New Year, including a few new class concepts and increased options to work closely with our coaches to individualize your Old City CrossFit experience. We’re very excited, and every change we make is an effort to give you all more options for fitness and fun.
Anywho, the week ahead:
Monday – Back Squat paired with squat mobility. Then a push/pull couplet of push press and pull-up. Descending rep scheme, probably takes 8-12 minutes.
Tuesday – Your Holiday Hero WOD: “McGhee” The rare 30 minute AMRAP, heavy deadlifts, push-ups, box jumps. I took what was an incredibly complex WOD, nearly impossible to coach… and changed it to the incredibly simple.
Wednesday – Only morning classes and noon. Landmine Press and DB Benter Over Row. WOD is middle Distance, maybe 12-15 minutes. Rowing, Plank, Barbell Curl.
Thursday – Closed!
Friday – Only morning classes and noon. Evening classes cancelled. Hang Power Clean practice up front, then power cleans, toes to bar, running. The run is 200m and it’s a 15 minute AMRAP, so I’m guessing a strong score is 5-6 rounds… so 1000-1200m running.
Saturday – Partner WOD. This is actually a WOD we’ve done a few times that I really really like… I just doubled it. 40 Rounds, alternate with your partner, DB Snatch, Lunges, Box Jump.
All my love,
Coach Jason