Hey Old Cityzens!

Shout out to everyone who reads my weekly and/or daily drivel. I realize sometimes it’s forced.. I mean, highly encouraged (“DID YOU READ THE POST?? Well, if you did you’d already know what x,y,z means and how many reps and why) and I like to throw in some personal shout outs, funny links, and even creepy pics just for fun. I feel like I’m talking to myself – which I’m usually doing typing them up – so it’s good to know I have some listeners/readers!

Okay… now raise your hand if you’re ready for spring??

Like.. any day now, Mother Nature. Stop playin’. Cuz we’ve got A LOT going on these next few months. With that said, I’m going to use this time to highlight a few MORE events coming up that I know some members have said they are interested in as they are a good opportunity to either test your fitness outside of the gym, support other Old Cityzens in their athletic endeavors, or or just hang out with your fellow Old Cityzens in regular clothes for a change.

I’m going to be lazy and link last week’s TWA post that included mention of the Spartan Race on May 12th at Nationals Park. Bump the thread with any questions to get involved.

Full Moon Hike – April 28th from 8-10pm. Only a few tickets left! Buy them! Show up! Have fun!

USA Powerlifting District Open – April 28th – I’m doing my first powerlifting meet that Saturday morning at Balance Gym Thomas Circle. At this time, all the information that I know is included in the link – I’m lifting in Flight B (of A/B/C) in the morning, sometime between 9am – 1pm. I have 3 attempts to find my max back squat, bench press, and deadlift. I’ll know more as the event gets closer, but it would be great to have a little cheering section.

Girls Gone Rx – May 5th, at CrossFit Kingstowne in Alexandria, VA – It looks Old City has a few teams together for this event. Anyone else interested? Form a team – either scaled or Rx – and sign up!

Massanutten Mountain Trail 100 – This race is my big event for the year. It will be my 8th attempt and hopefully 7th finish. There is usually some live updates on the website. More as the race gets closer.

Capitol Hill Classic – Sunday, May 20th. This is a great race in the neighborhood – 10k, 3k, and kids’ fun run. Bump the thread if you’re going to sign up.

Pull for Pride – Saturday, June 9th. I started this thread awhile back and it was recently revived. Sign up and we’ll do a team name later. Open for anyone. I’m already signed up. Join me! Pull For Pride is a deadlift-only fundraising event happening in seven cities throughout June (international Pride month). This fundraiser will benefit select organizations that provide direct support to LGBTQ youth struggling with homelessness. All lifters will receive three standard attempts. All gender identities welcome (trans, cis, nonbinary, intersex, women, men), at all experience levels. Flights will be determined by first attempts, not by weight class.

I’ll also plug Nathaniel’s parade watching party that day. More information will be posted about that FO SHO!. Might be time to start another ab challenge.. eh?? *thinking emoji*

Flex on the Mall – June 9th. A link to this event was posted back in February, but so far no one is signed up. Interested? Cool! Form a team and SIGN UP!

We’ll also have a couple CrossFit classes for the LGBTQ+ Community a couple Saturday’s each month. These are FREE to Old City members The next tentative dates are April 21st at 1pm and May 5th and 4pm when we’ll hopefully have a little Cinco de Mayo happy hour at The Haymaker right afterwards. More information on those to follow.

I *think* that covers everything that I know of at this time. If you have an event – a block party, a hike, a rec league soccer or basketball game, a race, a slackline you want to use in the park, a bottle of wine to open that you’d like to share – by all means SHARE it with the community! Get involved and involve members, especially once it starts warming up.

Alright, let’s see what’s on tap for this week.. shall we?

Monday – We’re starting off the week with our double strength day – Turkish Get Ups and Step back (reverse) lunges. I also like to treat strength days where you’re new to the movement as ‘skill/technique’ days. Why go heavy if you’re still learning the movement? #rhetorical

Tuesday – No strength today, but we’ll be rowing and using the KBs today for some overhead and carry work.

Wednesday – If you couldn’t get enough of the glute bridges from Friday, well, then you’re in luck because we’ll be doing them again today. Oh, and the girl WOD “Fran”.

Thursday – Our second non-strength day and we’ve got some running, wall balls, and barbell work for ya.

FriYAY – Squats of the Zercher variety today. You can use the Googles all you want, but more info about them will be included in the daily post. A little triplet with box jumps and balls and dips to follow to round out the work week.

Saturday – Getting in some more carries, but with KBs, for strength.. mixing it up after last week’s Dball carry. The workout will get you doing pull ups, snatches, and overhead squats. Oh yeah!

Sunday – Open Gym + Gainz Club + Hero WOD + Yoga

Let’s make the most of the week no matter what Mother Nature throws at us! *fist bump emoji*