Hey Old Cityzens!

HUGE! HUGE! weekend of exercise! Oh man!! Were you caught up watching the CrossFit Games? The Olympics? Or maybe mourning the trades of the Washington Nationals?? 🙁

Okay so some spoilers.. Tia won (5th year in a row) Justin Medeiros is the youngest male winner at 22 yrs old (what were *you* doing at 22 yrs old??), CrossFit Mayhem and Rich Froning won the Affiliate Team cup *again*. So dominate!

And at the Olympics.. I’ve been following the USA weightlifting team, and we won silver in 76 kg division with a 245# snatch and 305# clean and jerk. Read those numbers again. !!! And Harrison Maurus had the highest men’s finish in 33 yrs when he placed 4th in the 81kg division.

We have 2 lifters going on Monday with Mattie Rogers (87kg) starting things off at 2:50AM, Sarah Robles (87+kg) at 6:50am.. which I will try my darnedest to stream during class. Wes Kitts and Caines Wilkes wrap things up one Tuesday and Wednesday.

There are other events, too, like track and field.. and other stuff.

Yaa sports! Not talking about the Nats, tho.. *tear..*


Mask Up!
In case you missed it, the Mayor has updated the guidance related to masks. As of July 31st, you are now required to wear a mask indoors, regardless of your vaccination status. We are enforcing this policy, so please remember to wear a mask in class. Towels are provided at the front door to help keep your fast dry from excess sweat/moisture. Additional masks are provided by the cubbies so you have a clean, dry one to wear on your way out. Or to swipe for a fresh one mid workout. Rest when you need to if breathing is difficult for you, and take the intensity down a notch, too, if this is your first time working out with a mask on.

When the guidance is updated, we will update our policy. Thanks for your compliance and understanding.

August Newsletter
If you missed the latest edition of the Old City newsletter in your email inbox on Sunday, we’ve got the web version of it HERE.
Everyone that joined as of July 31st should’ve received the newsletter via email. If not, shoot Kara an email at [email protected] and she’ll make sure you don’t miss another one!


Member Shout Out!
– Ken K and Jeff G (6AM regulars and “Swifties” ) completed the “Jack and Jill Downhill Marathon” in North Bend, Washington, last weekend. Ken finished in 3:58 (his 10th marathon), and Jeff in 4:43. Well done, guys!
– Josh A (430p regular and 7am creeper) is an oboist in the Navy Band. Every Tuesday night at 7pm they are performing a FREE concert at the Navy Memorial Plaza (Archives Metro stop). Head on over and check them out! They are playing music from and inspired by the movie “Top Gun”. There may – or may not – be a cameo appearance by Maverick. Give your dog tags an extra squeeze and whisper “talk to me, Goose”, and maybe he’ll whisper to you during the performance. (Have I been drinking while typing this? Possibly..)
– PRs from Wednesday’s back squats???? I HOPE SO! Follow us on Twitter at OCCF WhiteBoard so you can see how errybody does at the end of each day.

 

Weekly Musings
1. Does CrossFit Have a Future? – The New Yorker

2. You have a voice – use it! Readings and podcasts

3. Mechanics, Consistency, Intensity – Part 2 – Consistency. You can find Part 1 (Mechanics) HERE!

 

Let’s see what’s coming up this week..

 

Monday – Long workout.. feeling inspired from the wall walks from Event 4 of The Games, as well as continuing to work on inversions after last weeks HSPU work. There’s power cleans, too. Does that get you excited? Or maybe the running..

Tuesday – Front squats.. Heavy singles. Since you loved the 30 sec max effort on the bikes last week, I considered doing it again. Considered it.. then thought better about it, and we’ll do it on the ergs.

Wednesday – Making up for rowing “fun”ishment, and we’ll be benching today. Get those crop tops and stringy Ts ready! They’ll look good when you’re doing burpees and double unders in the workout.

Thursday – If you stayed up watching Olympics Sunday night and missed Monday’s long workout, here’s your chance to catch the 2nd one of the week. Is there running? No! Do you get to go outside? Yes! Do you get to lift heavy things? Yes! Will your grip strength be tested? Lol..

Friday – Double strength day and we’ll be hitting some hang squat cleans and jerks. Work on dat booty with some dumbbell RDLs and bent over rows. Gotta look swole at the beach this weekend!

Saturday – Toes to bar day followed by a Hero WOD.

Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!
*And I’ll see the AM peeps on Tuesday as I’ll be in Michigan for the weekend.

Let’s have another great week!
-Jen