Hey Old Cityzens!

How are your quads feeling from last week? Not just from 18.2/18.2a, but from the week? Fully recovered? Good! Let’s hammer them again!

Or.. y’know.. keep them in check so we can walk and run and do every day stuff without a hitch or limp. Sound reasonable?

Now, a few announcements for this week.

First off, Oly meet end of the month – March 31st – from 1-3pm. Don’t just reply to the FB even that you’re ‘interested’ – go to the form and SIGN UP!

Second, new podcast coming out on Wednesday! This will be episode number TEN! Finally getting into the double digits. This week Sean interviews his sister, Meg – a regular in the 6AM class and the head honcho of the Old City Swim School. Didn’t know we had a swim school? Take a look at that link, then wait with bated breath for Wednesday’s podcast to find out more about the program and Meg – building the empire and what she has gone through and overcome to get to where she is. I guarantee that it’s a great listen, folks.

If you haven’t already, check out last week’s podcast with Sean’s cousin Will Campbell about sustainable farming techniques or some of the other eight episodes.

Third.. Recycle, yo. It’s the small blue bin by the red cubbies. If you drink or use something that’s paper, plastic, or glass, put it in there. I originally dedicated too many words to this paragraph but dialed back the passive aggressiveness. Instead.. here’s this..

And finally.. speaking of the red cubbies, we’re cleaning them out Sunday, March 11th. That’s THIS COMING SUNDAY. I’m copy/pasting this from the March 1st newsletter.

“The red cubbies have become a bit (understatement) of a mess, and we’re typically short on space for members to store their things during class. Please take your items home by March 11th. Anything left after that date will be trashed or donated to Goodwill. This will allow us to really clean that area. After March 11th, if you would like to keep items in the gym, please store them in the bottom row of the cubbies, or in the red locker against the windows. The rest of the cubbies should be available for members when they come to class. This includes water bottles that are currently left on top of the cubbies.”

I’m adding to this the red locker by the window – if you use any wraps, belts hand protectors, or ANYTHING that is stored/housed over there, please remove that as well. We want to make sure the only items there are what’s being used.

“But what about ______?” Fill in the blank with ‘anything’. Jump rope, book, tshirt, umbrella, high heels.. whatever is there of yours that I may or many not have listed, remove it. After March 11th? Bring it back if you want to continue using it.

Okay.. I said something about not being passive aggressive and I’m borderline now. Those cubbies, second only when the plates are stacked incorrectly by weight or brand, makes me ragey.

Let’s take a look at what’s coming up this week

Monday – If you did gainz club Sunday, you’re f*%cked.. I mean, you got a head start! Front squat for a heavy 2 (but not a 2RM) to start off the week followed by a little triplet combining the DB movements from 18.1 and 18.2. I’m trying to be a coy as Dave Castro here.. [imagine a picture of a frog.. ]

Tuesday – Getting away from C&J for a second and bringing back the other Olympic lift, working on the snatch balance and overhead squat.

Wednesday – Getting in additional overhead squat work, but combining it with the snatch first for a heavy single. Not going overhead for the workout, but trying to get you moving a lighter weight/no weight/your own weight! as quickly as possible afterwards.

Thursday – Double strength day with some C&J for a heavy double, which you did for a heavy single last Thursday. Following this with RDLs and Dball work. Nothing too crazy before 18.3.

Friday – CrossFit Open WOD 18.3. Announced Thursday night at 8pm.

Saturday – Mostly body weight chipper here with some double unders, so bring your rope! Then take it home if you usually leave it by the red cubbies.

Sunday – Hero workout in honor of a CrossFitting Marine from North Caroline who loved the movements in the workout. And the 11am Gainz club class will have a snatch-based workout.

Let’s have another solid week, gang!

One last thing if you made it this far. We love feedback as it makes us better coaches and a better gym all around. If you’ve got something to say – good/bad/indifferent – or you just want to tell us your favorite cupcake flavor – PLEASE SHARE! We want to make sure we’re moving in the right direction, and that direction is serving YOU – our clients, our members, our friends. Because doing what’s right for you all makes this feel less like a job. Tell your coach in person or give them a fist bump. You can find the contact info for a handful of the coaches on the website, or you can shoot an email using this link.