Hey Old Cityzens!
I hope everyone had great weekend and enjoyed some time outside I made it over to the NE Library on Friday to watch a 7am member and his band perform. And I got out on my road bike to explore the Anacostia Riverwalk Trail. Speaking of bikes, do you know the difference between a well dressed person on a bicycle and a poorly dressed person on a unicycle?
A(t)tire.
CrossFit Quarterfinals
Shout out to Lisa R for putting in a solid effort during the four quarterfinal workouts! Scores are due by Monday night and the leaderboard will be updated soon after. After finishing in the top 25% of her age group, she was invited to move on and she accepted the challenge. The workouts included sprint intervals at threshold (#1), a long low skill grinder (#2), high skill gymnastics movements (#3), and a heavy barbell (#4). She exceeded her expectations on #4 and did really well on #1 and #2. Looking at the scores for #2 in her AG, only 10 out of 1,540 ladies finished. ONLY 10!! So yeah.. tough workout!! Thanks to Amy M for being there both Friday and Saturday to cheer her on and take pictures, and for the handful of folks at open gym who took time to cheer her on. Now to continue working on handstand push ups.
OLD CITY COMMUNITY EVENT!
Join us for a fun-filled day on a tree-line ropes course with zip lines on Sunday, May 19th from 10:30-2:00 at the Adventure Park at Sandy Spring. The park is family friendly for kids as young as 7 so bring the family. Tickets are $56/person and includes 3.5 hours of climbing.
RSVP by no later than May 2nd on this Spreadsheet.
Let’s see what’s coming up THIS week..
Monday – Double strength day with a snatch focus – overhead squats are the main movement, along with rotational work, Yates rows, and split squats.
Tuesday – Deadlifts at 85% followed by a fast 21-15-9 couplet.
Wednesday – Benchmark Girl WOD “Barbara”. This is a long bodyweight workout, so try to get in a little early if you need additional time to warm up on the movements.
Thursday – Front squats for 3s followed by rowing sprints that will feel like a Benchmark WOD. Maybe in the future..
Friday – Bench press for 3s with a pause followed by a triplet of running, knees to elbow, and box jump overs.
Saturday – Long workout with double unders, pistols, and KB swings.
Sunday – Rest Day! Phew! We also have Yoga at 10am and Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!
Let’s have another great week!
-Jen
