Hey Old Cityzens!
Another week in the books. Does it feel like June and July lasted a total of 3 days, or is that just me?
I’ve noticed an uptick in our membership, which is pretty awesome, and it also means a lot of people might not know some of the secrets of Old City. So I’m going to let you in on some secrets.
– Blog posts: This weekly blog post goes out every Sunday around 8pm. It lists upcoming events, links to articles, and gives hints about the workouts coming up for the week. I try to post this to the FB Group page in addition to the original post on the website. I leave out the hints for the week when putting it out on FB since some people like to be surprised, so you’ll have to take the link to the website if you want to know that info. I just want to make sure everyone is at least seeing the announcements.
– Daily posts: Each post is uploaded to the website at 7:56pm the night before. It includes additional tips, movement standards, warm up ideas, and general sarcasm about what’s coming your way. This is not posted to the FB Group page.
– Programming: We’re pretty up front with our programming. In the weekly blog post on Sunday I outline our strength schedule for that week. I don’t want to give away everything since I don’t want people cherry picking workouts, but give enough information to pique your interest so you’ll show up and see what it’s all about. We program the workouts around the strength, which is our #1 priority – get stronger! And the strength days don’t occur on the same day every week since everyone has a different workout schedule. We have 5 different ‘sessions’ – squat (1), Olympic lift, usually a complex of snatches or clean and jerks(2), our (3) variable day which has been alternating weeks of bench press and the EMOM of of pull ups/plank/RDLs, and then the double strength day (4) which has alternated weeks of glute bridges and front squats with snatches and overhead squats. Some people might not be aware of the Sunday 11am Gainz Club, which is our 5th session of the week. This class is 90 minutes long and includes a mix of basically everything we do during the week, but you have a lot more time to work at it instead of the 15-20 min we’re normally limited to. Check it out!
– Hero WOD: The Sunday evening workout is a Hero WOD. This has been our go-to workout for 1.5 years now, I think. These are written up by CrossFit HQ as a way to honor fallen service members and LEO. They are harder – physically and mentally – and just like every other workout, they are scalable. I always include a write up about the hero we are honoring so they are not forgotten.
– Zen Planner: You can use ZenPlanner to log in and track your workouts. This link can also be found in the daily wod postings.
Phew! I think that about covers it! Did I miss anything?
Now onto a few quick announcements.
Powerlifting Workshop with Sean Chua
Saturday, September 8, 2018 1:30pm-4:30pm
USAPL Club Coach Sean Chua wants to help you get prepared for your first USAPL-Sanctioned Powerlifting Meet! Sean has set state Powerlifting records in the District of Columbia and his personal bests of 463/275/534 lbs (Squat/Bench/Deadlift) have all come from the competition platform. He’s coached new athletes at local competitions as well as experienced athletes at the National level. Sean will go through the basics and specific requirements for lifting at a USAPL Powerlifting meet, general programming, and a mock meet. It will show $60 initially, but when you login as a member the cost will reduce to $40. More details and sign-up can be found through THIS link.
H Street Fest
Saturday, September 15th
We’re teaming up with Haymaker again this year to throw an epic party. If you’re looking to save a few dollars and eat/drink for free, you should volunteer to help serve drinks and check IDs. We’ll be collecting tips and splitting up the tip money afterwards, so if you’re interested in helping out add your name to the post in our Facebook Group. Not on Facebook? Guess you can’t help out. *side eye* jk.. Just send Sean an email at [email protected] and he’ll get you in on the shenanigans.
That’s all I’ve got for this week.
Let’s see what’s coming up this week.
Monday – Back squat EMOM using percentages. We followed this format last Wednesday and it’s back again, just a little heavier this time. Workout is a KB triplet with some added rest.
Tuesday – Non strength day, but we’ve got some running and OHS in prep for some more snatch work later this week.
Wednesday – Getting in clean and jerk complex today followed by a partner wod combining a girl and Hero WOD.
Thursday – Bench press with a couplet of double unders and DBs.
Friday – Here’s our double strength day – lots of snatching and overhead work.
Saturday – Long workout here with some old favorites – rowing, jumping, kipping, picking things up. Too secretive? Show up and get after it.
Sunday – Open gym + gainz club + Hero WOD + Yoga
Let’s have another great week!
