Hey Old Cityzens!

Hope you had a great weekend and managed to stay dry. If you stayed indoors, I hope you were able to catch some CrossFit Regionals action. No? Well you’re in luck since it is going on for 2 more weeks on Fri/Sat/Sun. You can see all the workouts HERE and, who knows, we might end up doing one of them at Old City.

MURPH
This coming weekend is Memorial Day weekend. Normal class schedule on Friday and Saturday, and only open gym and gainz club on Sunday.

Class times on Monday, May 28th are 8AM and 930AM when we’ll be doing the Hero WOD Murph. This workout is usually performed every Memorial Day weekend by CrossFit gyms around the world in honor of fallen Navy SEAL LT. Michael Murphy. It was a workout he created and called ‘body armor’ and looks like this..

For time
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*If you have a 20# weight vest, wear it*

For those still new to CrossFit or if this is your first time doing Murph – or 2nd or 3rd.. – I *highly* recommend you check out a couple links. This first one is a little about the workout, but also includes ways to scale it, and warmup/cool down routine. This second one, more importantly, is about the man himself. Please read them before coming in on Monday. Oh, and we’ll have beer for afterwards.

Speaking of beer..

Recycling is a cool thing to do, and I wish we’d do more of it. Just because there is a trash can by the FitAid fridge doesn’t mean those recyclable cans should be tossed there. Walk over to the cubbies.. I know, cardio, so that means loss of gainz /sarcasm.. and put your can (or bottle, or any other acceptable item that you normally recycle at home) in the blue bin. Here’s an example of what it should look like..

One final note, if a coach ask you to set a barbell down vs dropping it (never drop an empty barbell), or don’t drop DBs from overhead, please follow those instructions. We understand workouts are tiring and your shoulders hurt, but you can simply bring the weights down your shoulders, then hang, and set it down. It takes 2 more seconds. It helps prolong the life of the equipment, and protects those around you. I’m sure some of you have been in those larger evening classes, and a dropped barbell or DBs doesn’t always stop immediately or right where you put it down. I’ve seen – and been victim of – a bouncing barbell to the shins, and it’s no fun. So be kind to the equipment and those around out. Cool?

Let’s see what’s on tap for strength and have a look at the wods coming up this week. tl;dr – deadlifting Friday.

Monday – Back squat. 10RM. KB based triplet. Your legs might fall off.

Tuesday – Barbell version of “Helton”

Wednesday – Bench press, 10RM, then some OHS while getting a little gymnasty.

Thursday – Yates row – been awhile since we’ve done this – and then a barbell/bike triplet. We love the bike after the 15/10 cal max effort attempt, right??

Friday – Deadlift day!! Then a ‘pick your poison’ cashout. We give you an option, you choose how yer gonna dye.

Saturday – Chipper.. lots of stuff = lots of fun going into the holiday weekend.

Sunday – Open Gym + Gainz Club **NO HERO WOD, NO YOGA**

Let’s have another great week!