Hey Old Cityzens!
I hope you had another great weekend. How about that SuperFit competition on Saturday! Shout out to the guys and gals who competed, and to the support crew who was there to cheer them on. A little birdie told me that some of the judging for the other teams was a bit iffy and they were letting some half ass deadlift reps get counted as good. Props to the Old Cityzens for hitting the standard. It’s fun to ‘no rep’ people, isn’t it??! But it also feels good to know that you’re doing it right. Practice makes perfect.
Speaking of deadlifts, THIS (handclap emoji) IS (handclap emoji) IT (handclap emoji)! Deadlifts are going down on Friday. Bring your ‘A’ game and be ready to ring the PR bell. We’ll continue to do some deadlifts on double strength days in the weeks to follow, but as the second movement and at a lighter weight – aka ‘deload’.
More information will follow later this week (Thursday or Friday) when the July newsletter is released. Keep an eye out on your emails for that. Lots of good stuff coming up next month.
But this month isn’t over yet, and we have ONE more event coming up. On Saturday, June 30th from 1-2:30pm, David will be holding a Double Under workshop. This is a great chance to work on stringing them together, get your form/technique more efficient, and maybe get that first one ever! You never know! Sign up HERE in ZenPlanner to reserve your spot.
And as we wrap up June, I’d like to remind you about the content on the website. Not only is this post done weekly, but there are daily blog posts with each workout to help you scale the workout or just wrap your head around what’s to come. It might not always be accurate with the listed projected finish times, or the tips might be completely off, but it’s my chance to connect with the AM and PM members. I hope you’re able to find them a little helpful.
And there’s also the podcasts. We’ve had 17 episodes so far, being released every week or two weeks, with coaches and members. Get to know your fellow Old Cityzens! I would say grab a cup of coffee or your drink and enjoy, but you might want to bring a snack along, too. We be chatty.
One last minor thing — the 4th of July holiday coming up NEXT Wednesday and we will be closed. Spoiler alert – the workout posted will be a 5k run. It’s the most programmed workout on Crossfit.com, and probably the most often skipped as well. Nevertheless, get out early, knock it out (or go for a 30 min run), and enjoy the rest of the day. The class schedule will be unchanged the Tuesday before and Thursday following.
That’s all I’ve got, so let’s see what we’ve got coming up this week.
Monday – Back squat 3s and a KB couplet ladder to follow.
Tuesday – No strength programmed, but you should have fun on this longer workout with the bike and dball.
Wednesday – Push press 3RM plus a partner “I go, you go” workout.
Thursday – Romanian deadlifts to warm up for tomorrow’s deadlifts, plus some fun with burpees and pull ups. So if your hands are jacked up, spend some time on hand care BEFORE today.
Friday – Deadlifts. Need I say more??
Saturday – Rowing, snatches, lunges. Double Under workshop in the afternoon. SIGN UP!
Sunday – Open gym + Gainz Club + Hero WOD + Yoga
Let’s have another great week! And all ‘good reps’ this week!
