Hey Old Cityzens!

Oh man.. so much going on that I need to get to it ASAP. I’ll just assume errybody had a good weekend – either getting outside to enjoy some fun in the sun, or getting back in the gym after some time off in hopes of being ready to go when classes are in full swing this week.

Speaking of classes, here’s my first announcement..

Monday – OPEN GYM ONLY – 9-11am. I’ll be the head yahoo in charge.. yknow, I’ll just unlock the doors, turn on the music, and start the clock..

..but as a special treat, I’ll add 3 workouts on the board – short, medium, long – if you just want to be told what to do.

I also purposefully rearranged the strength programming this week so strength wouldn’t fall on Monday. Sure, you can say that’s defeating the randomness/unknown-and-unknowable part of CrossFit. Valid. But if you read the weekly blog post for the 20th, you’ll remember that we program around strength, we make that the priority of the day. And with Monday being a holiday with only open gym going on, I wanted to make sure everyone coming back would be able to hop aboard the gainz train. Could I have left it as is? Sure, but I wanted to make sure everyone got a chance to do snatches.

Switching from Olympic lifting to powerlifting..
Powerlifting Workshop with Sean Chua
Saturday, September 8, 2018 1:30pm-4:30pm

USAPL Club Coach Sean Chua wants to help you get prepared for your first USAPL-Sanctioned Powerlifting Meet! Sean has set state Powerlifting records in the District of Columbia and his personal bests of 463/275/534 lbs (Squat/Bench/Deadlift) have all come from the competition platform. He’s coached new athletes at local competitions as well as experienced athletes at the National level. Sean will go through the basics and specific requirements for lifting at a USAPL Powerlifting meet, general programming, and a mock meet. It will show $60 initially, but when you login as a member the cost will reduce to $40. More details and sign-up can be found through THIS link. There are still 6 SPOTS available, but don’t wait too long to claim your spot!

And starting on Tuesday, September 11th, Coach Katie will be leading a series of workshops to learn more about the anatomy and physiology of the muscles of your torso. “Explore Your Core” is designed to help you learn about this essential part of you and how “Core” is much more than abdominals – also muscles on the back side of the body, shoulders, hips, and pelvic floor. I want to redefine the relationship between you and this very important, much maligned part of the body and to understand your anatomy and physiology. This isn’t about “toning” one part of the body, but an exploration of how a strong and supple spine supports movement and breath. You can learn more about the course HERE and even sign up HERE through Zen Planner.

The sessions – 4 in total – are from 5:45-7pm at our 810 H St location. There are still a few more spots available!

Potluck in the Park
Saturday, September 23rd – 1-4pm

Bring some lawn games, bring some food to share, bring a chair to kick back and relax with your fellow Old Cityzens. I plan on bringing my PRO FLYING RING (issa frisbee.. ) and some balls to juggle. The gym will supply Spikeball. Anyone have bocce? a slackline? corn hole? anything else the kids these days are playing? I’m pretty sure my sister has our old set of Jarts that I’ll see if I can smuggle in, but promise not to call the cops on me for having the illegal game.

Finally, be sure to check out the newsletter that went out last Thursday, August 30th, for additional announcements and goings on this week/month.

And if you’re free around 8:15am most days (excluding tomorrow), there’s usually some shenanigans happening on our Instagram LIVE stories where the AM coach(es) talk about scaling, mobility, proper warm up, or how to hang up your jump ropes correctly, or recycle your FitAid cans and not throw them in the trash can right next to the small fridge.

Now onto the fun stuff.. let’s see what we’ve got coming up this week..

Monday – OPEN GYM 9-11AM

Tuesday – Snatches – barbell and dumbbell. And hopefully you’ve recovered from Saturday’s thrusters.

Wednesday – Bench press followed by a little chipper (4 movements) of mostly bodyweight movements. Don’t let that fool you into thinking it will be easy.

Thursday – Double strength day, and OMG thrusters. Not shitting you, either. Coupled with Pendlay rows for a nice push/pull combo. Dballs for time as a cashout.

Friday – If you’re doing the 10k double under challenge this month, this chipper should add to your daily total.

Saturday – Wrapping up the week with front squats followed by a triplet with double KBs. Spoiler – no thrusters.

Sunday – Open gym + Gainz Club + Hero WOD + Yoga

Let’s have another great week everybody!