Hey Old Cityzens!

I hope everyone had great weekend. For those that have Monday off, enjoy your holiday weekend and the extra time off.

We are open with our regular schedule on Monday.


What’s on the Whiteboard – UPDATE

It looks like the wrong information was sent out the wrong “Whiteboard” update in the newsletter. Below is what is actually coming up this month.

“As we move into the last quarter of the year, we’ll continue to progress with our Big 3 lifts – squat, bench press, deadlift. With more volume and weight here, you’ll see a little lower weight and less barbells used in the workouts. We’ll make sure you’re making good progress every week and working off of the correct weights and percentages, with the former (your predicted 1RM) moving up every 3 weeks.

We’ll stay on sets of 5x with 4s and 3s these next couple weeks, followed by setx of 3x with max reps on the last sets.

We will be doing 1RM testing in December, so be patient now!

A few changes you’ll see starting this month will be in our accessory/super set movements. We’ll start to add in some rotation work, med ball tosses, banded glute/hip work, and rows (rings and dumbbells).

Double strength days will still focus on Olympic lifts and gymnastics movements, mostly strict pull ups and dips. We want you to meet your 2023 goals of pull ups, toes to bar, and muscles up!!

With this month being our 10 year anniversary, the Benchmark Girl WOD will be “Cindy”, which was the gym’s first workout in 2013.

The Old City Benchmark WODs will be our 1,000m row (#7), deadlifts and burpees (#8), and bike sprints (#1).

Halloween falls on back squat day, so be sure to dress up!

I’m looking forward to another great month of gainz, and I hope you are, too!”


Heavy lifting
The weight on the bar is going up, up, UP. You’ll notice that metcons are shorter with lighter weights. Make sure you’re moving throughout the day, and eating enough protein to help those muscles repair after lifting such big weights! You can use an online app such as MyFitnessPal or Chronometer to track your macros. Give it a shot to make sure you’re eating enough to fuel your performance in the gym.

 

Let’s see what’s coming up THIS week..

 

Monday – Deadlift for 3s at 85% with max reps on the last (5th) set.

Tuesday – Long workout with sprinting between a pyramid of movements going up, and then down.

Wednesday – This would be our double strength day, but we’ll be doing the bike sprints benchmark in the second half. Snatches in the first half.

Thursday – Bench press for 3s followed by a handstand hold and sit up couplet.

Friday – Long workout with some toes to bar and Devils press.

Saturday – Back squat for 3s and a quick rowing/thruster (short and light!) couplet.

Sunday – Rest Day! Phew! We also have Yoga at 10am and Gainz Club at 11am. Otherwise, try to relax a bit, and we’ll see you back in the gym tomorrow!

Let’s have another great week!
-Jen