Hey Old Cityzens!
I hope everyone had great weekend and enjoyed some time outside with the great weather and long nights.
And I hope you’re ready for another great week of workouts.
Hand Care!
We’ve been on the rig a lot recently, so you might notice your baby sensitive hands getting rough and tearing. Check out this video (you can find others, too) about hand care – before and after you tear, how to prevent tearing, and how to use grips.
Torn hands used to be a ‘badge of honor’, but this ain’t cool!
Especially if it keeps you out of the gym a couple days, you need to wrap them every day, and it prevents you from doing every day things, like grabbing peanuts from a jar and washing your hair.
Over 30 and looking to compete?
Check out this competition – Masters of the DMV – in Alexandria, VA at the end of August. For members 30 and older. Grab your gym buddy and take advantage of the limited time discounted registration. Teams of 2: MM, FF, or MF. Age divisions: 30-39, 40-49, 50-59, and 60+!
Sign up HERE! Early bird registrations ends on FRIDAY!
Let’s see what’s coming up THIS week..
Monday – One last day of sumo deadlifts for strength, followed by a repeat workout from January.
Tuesday – Long workout that’s a combination of Open WOD 18.1and 19.1
Wednesday – Double strength day with a snatch focus, building to a heavy 3 and repeating for 10 min.
Thursday – Bench press for 3s, staying at the same weight, and adding a pause, followed by an AMRAP with swings, box jumps, and sprinting.
Friday – Benchmark workout #2 – “The Ghost”. We last completed this on 3/14/23.
Saturday – Back squats and a workout that includes Devil’s Presses and lunges.
Sunday – Rest Day! Phew! There is NO YOGA today, but we still have Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow – with a slightly altered schedule due to the day-before-the-holiday.
Let’s have another great week!
-Jen