Hey Old Cityzens!

I can’t start off this post without first giving a HUGE shout out and CONGRATS to both teams that represented Old City at the Capitol Throwdown on Saturday. Way to put yourselves out there, likely getting out of your comfort zone, and hopefully have a ton of fun! Website is showing a 2-person competition happening in September with beginner, intermediate, Rx divisions if anyone else is looking to put their fitness to the test.

Again, congrats to Coach David, Emily Rego, Matt Martz, Tara Mackey (Team Old Shityzens.. nice).. and Lisa Russo, Kate Thompson, Jacky Sykstus, and Brian Connell (Team Morning Monsters). And thank you to everyone who was out there to support and cheer them on.

Onto the good stuff!

Programming Heads Up – the method to the madness

We have a lot of new members new to Old City and new to CrossFit.. again.. WELCOME! In an effort to help you get results and be transparent about our programming, there will be a blog post up this week (link in next week’s post) with a breakdown of what it looks like on a weekly and monthly basis. Our primary focus is on strength, which is why that it listed in this weekly blog post, and metcons secondly, which is why there are ‘teasers’ on that part. We also want to make sure you move safely, which is why we have a dedicated warm up and movement review before the workouts.

More to come!

Class Sign Up/Cancelling
Reminder to keep signing up for the class you want to attend. This is super helpful for the coaches so we can plan in advance any scaling necessary for new members or anyone dealing with injuries. The class opens up 1-week in advance, and you have until 30 minutes before the class starts to join or cancel your reservation. There is a waitlist available, so if the class is full, still sign up and you have a good chance of getting into the class.

**If you cannot make the class, please cancel your reservation. If the class is full and there is someone on the waitlist and you don’t show up, you will be charged the $25 drop in fee. This is mentioned in the membership agreement that you signed before joining.

Weekly Musings

1. Mechanics, Consistency, Intensity

2. Theoretical Template for CrossFit’s Programming *blog post teaser about our programming

3. CrossFit Mainsite Workouts – includes great information about scaling the daily workout and movements, articles about the effects of sugar and poor sleep on your overall health, and recipes among other things.

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

Monday – Long workout.. like, 30 rounds long.. with a single dumbbell.

Tuesday – Sumo deadlift day with some sumo deadlift high pulls and double unders to follow.

Wednesday – Double strength day with a snatch focus. We’ll get in some overhead squats, too.

Thursday – Our second long workout, pushing and pulling.. rowing, push ups, and pull ups.

Friday – Back squat day – heavy 3 – and a quick box jump and KB swing workout. Simple yet effective.

– Toes to bar skill work AND some wall walks. Two skills in ONE DAY. Take care of those paws, too.

Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!