Hey Old Cityzens!
I hope you had a great weekend and enjoyed some of this fantastic fall weather.. FINALLY! Right?? It was nice to see that H Street Festival had some good weather and a great turnout. I made my way to the festivities and saw some familiar faces, so hopefully others wandered around as well.
With the falling temps, we’ll still be spending some time outside. If you’re not too fond of cold(er) weather, make sure you dress appropriately or bring appropriate gear for the elements.
I want to point out the artistic beauty of the featured picture for this post. I call it ‘a lone barbell in a dark gym’. I also call it ‘equipment that wasn’t put away by its user after Saturday’s open gym’. I think that one just speaks to me more than the former. Actually, it silently screams at me, and wants me to remind everyone to put your shit away when you’re done using it whether it’s in class or at open gym. Thank you.
With a bit of ‘I told you so’ guilt directed at myself, I’ve been enjoying doing the Instagram live stories with Coach Katie. I’ve got a face for media, but more along the lines of radio, so it took awhile to get comfortable in front of the camera. Please let us know if there’s anything you’d like us to discuss. Remember that these are related to the workout for the day, so if it’s a specific movement, it might have to wait until that shows up in a workout. Otherwise, if you read the daily blog posts the night before, you can shoot us a DM with your suggestions.
Building on the paragraph above, David’s looking for members to help with on specific mobility limitations or even movements or parts of a movement where you’re stuggling. You’ll be part of a 5-10 min video feature discussing and working on how to improve those weaknesses. Post to the Facebook thread or drop him a line at [email protected].
I’m short on announcements, so let’s get right to it and see what we have coming up this week..
Monday – Deadlifts to start the week. A triplet with 2x barbell movements, and hopefully your abs have recovered from “Annie” last week.
Tuesday – Hitting the double strength day early in the week. We’ve got thrusters and yates row today followed by some thrusters as a cashout. No one died from doing too many thrusters, right?
Wednesday – Taking a break from the strength movement to day and hitting a long cardio jam with some running, jumping, and dballs.
Thursday – Discovering how well people can count 1 second especially when you’re at the bottom of a front squat. Bring your jump rope for a fun little couplet to follow.
Friday – Shankle Complex, y’all. Barbells on barbells the whole hour.
Saturday – Working up to a heavy snatch followed by a power snatch couplet that’ll get the heart rate up.
Sunday – Open gym + Gainz Club + Hero WOD + Yoga
Let’s have another great week! Show up, do work.