The Week Ahead: 2/16/26
Team,
Several announcements, then the AMAZING week ahead:
New Class: Surrender. We launch our recovery and downregulation class this Sunday at 8:45 AM. It will start as a limited 6 week run. Expect a gym-wide newsletter with more information, and a class option to appear on Zen Planner. It will be coached by long time member and occasional Crossfit coach Mike Falkowski. As a bit of a wellness hippy myself, he and I have come up with a program we think is quite unique and will help your de-fry you. A touch of meditation, lots and lots of intentional breathe work, and longer periods of foam rolling/soft tissue work and restorative stretching.
Second, the CrossFit Open launches Friday 2/27. Sign Up on the CrossFit mainsite, and plan to attend Friday Night Lights!
Third, an important reminder: if you plan to do the CrossFit Open and submit your scares, you might choose to limit the volume over the next two weeks. What I mean by that is turn 20 minute AMRAPs into 12 minute AMRAPs. Divide the number of rounds or reps by half. Take an extra day off, attend Surrender, eat a bit more.
The week ahead:
Monday - Power Snatch practice and mobility, followed by “Snatch Chief.” The Chief is a beloved sprint/rest/sprint benchmark workout… power cleans, push-ups, air squats. But today power snatches.
Tuesday - Gymnastics get strong AF day. Ring Dips (we just completed 3 weeks of strict dips on bars) and chin-ups. WOD is Wall walks, ring rows, and double Unders. Maybe 12 minutes. Faster if you’re good at Wall walks.
Wednesday - A unique strength day. We’re doing four not-so-technical lifts, then a strength cash out. Weighted Step Up, Pullover Leg Raise, Seated Reverse Fly… then the Cashout is a 10 minute AMRAP of KB DL and Farmers Carry. AKA grip work.
Thursday - Actual double strength day. Thrusters (I like to practice from the rack as much as during WODs) paired with shoulder rehab… the Cuban Press! Then our second week through pause floor Press and top down KB Row.
Friday - Old City Benchmark 26.1 - 20 Minute AMRAP - 5 Power Clean and Jerk @ 155 then Run 200m. Simple, elegant, perfect. Plus I think it’s warm(ish) for the running.
Saturday - Core Strength and Partner WOD.
Beyond the Workout: One member’s decision to donate a kidney and REDEFINE what strength really means.
At Old City, we talk often about doing hard things. Usually that means a tough workout, showing up on days you do not feel like it, or choosing discipline over comfort. Recently, one of our members lived that mindset in a way that goes far beyond the gym.
One of our very own, Stacie, made the brave decision to donate a kidney anonymously.
Below is her full story, in her own words.
The Decision
Q: What led you to decide to donate a kidney anonymously?
A: It's something I've been considering for several years. I feel very fortunate to be in good health and even though I'm only 52, I've witnessed lots people who aren't so lucky. There aren't that many ways we can share our good health with others directly, but this gave me that opportunity. I have an aunt who's lived a very healthy, long life with one kidney and a good friend who donated a kidney about a decade ago. So living with one kidney and donating were familiar to me, and the idea of donating just kept coming into my orbit in different ways.
Q: Was there a defining moment when you knew this was something you had to do?
A: There wasn't. Once I started the screening process, things moved very quickly at first, and it honestly freaked me out a little. I assumed that I might match with someone on the waiting list, but didn't think it was a given. Then I learned that the need is so great that if you're willing to donate, there will absolutely be someone who your kidney will be compatible with. So at that point I needed to kind of take a deep breath and decide if this was really something I wanted to do before I went any further with screening. The only thing holding me back was fear, which makes sense. But also I feel like all the best things I've done in my life scared me to some extent before I did them. And I just kept coming back to how much I could help someone and that was something I wanted to do.
The Gym Mindset
Q: We often talk about “doing hard things” in the gym—how does this experience reflect that mindset?
A: I was defintely committed to donating but knew that there will be pain and discomfort involved and that recovery will take while. So I think the parallel is knowing, yes this isn't going to be easy and I'm still going to do it. Getting past letting fear hold me back.
Q: Did your training background give you confidence going into the donation and recovery process?
A: It has. Just knowing that I'm the strongest me I've ever been mentally put me in a good place to feel like recovery might not be fun, but I've got a strong foundation to be able to get back up & going as smoothly as possible. The sense of body mechanics I have from working out has also been helpful in recovery to minimize discomfort and navigate around soreness.
Recovery & Return
Q: What is the biggest challenge during recovery?
A: Lots of abdominal soreness and discomfort, which limits some pretty basic movements at first. But I seriously think it's helped me that I'm used to being sore from working out in general, and used to having sore abs, because it doesn't feel unfamiliar. It's not been acute pain.
Q: Has this experience changed how you define strength or fitness?
A: Not yet, but I'm only 9 days into my recovery and intend to be pretty cautious about longer term because the biggest risk of doing too much too fast is developing a hernia, and that's something I intend to avoid at all costs. So I have a special program I'll be doing for the next few months that's focused on very low weight stuff so I can get back to moving but safely.
Community
Q: What kind of support can we, your gym family, provide to you throughout this process?
A: Just moral support. I'm not sure what my getting back to the gym will look like as far as class times-- my normal 5am might be a bit early at first. So if I show up at your class time to do Open Gym, just ask for your grace and patience.
Looking Forward
Q: Has this experience changed your goals inside or outside the gym?
A: My fitness goal is to be able to do scaled Murph in May (I've always done it scaled), to prove to myself I've been able to rebuild stamina. I'm not sure if it will change other goals for my life, but that's a distinct possibility. Doing this sort of puts everything else in perspective in a different way.
Q: Even staying anonymous, what does it mean to you to know you’ve changed/saved someone’s life?
A: It means everything. I've been feeling a sense of peace that's pretty profound.
Q: What do you hope our community takes away from your story?
A: Maybe just that living organ donation is not as scary or as crazy as it might seem at first glance. If that plants a seed of consideration for someone, that's great. There are about 100,000 people on the transplant list at any given time and only about 6,000 living kidney donations annually. Or even if this is not the right way for someone else to help, simpler things like giving blood are such an important way to share your health if you can.
Stacie, you’re a true inspiration to all of us, and your story has elevated our idea of what true strength really means.
We are so proud to call you an Old Cityzen!
The Week Ahead 02/09/26
Team,
The Week Ahead:
Monday - Second Week in a row of Double Strength on Monday. Deadlift, Landmine Rotation, Close Grip Floor Press, and a KB Bent Over Row variation.
Tuesday - What we’ve all been waiting for… the benchmark WOD, Mary! 20 minute AMRAP of Handstand Push-Ups, Single Leg Pistol Squats, and Pull-Ups. We’ll take 15-20 minutes before the WOD to practice Handstand Push-Up and Pistol.
In most sense this is a skill and strength day. You have to be tremendously skilled at these movements for Mary to feel like “cardio.” Such being the case, strive to get a lower score and use higher skill movement. This might mean pistols to a lower target than a higher target. This might mean resting more before your handstand push-ups. This might mean doing LESS reps of any given movement, instead of scaling to easier movement (2 handstand push-up instead of 5 Z press. 5 Kipping pull-ups instead of 15 ring rows, cyclist squats, etc.)
Wednesday - Power Snatch practice first, then we apply the power snatch practice to a ~15 minute WOD of power snatches, push presses, running, and the rarely seen “bar facing” Burpee. RXs are a bit heavier, but the reps are lower to keep you moving!
Thursday - Third Week in a row of weighted dips. We’ve paired it with weighted chin-ups. My all time favorite upper body movements! Typically we go lower in reps as we proceed over the weeks… but this week we’ve gone higher. Weighted Dips and Chin-Ups for 8 reps! Tough tough tough. WOD builds on last week’s Double Under Sit-Up EMOM. We’ve got 8 rounds of 2 minutes… 40 DUeys, 10 Push-Ups, 10 Toes to Bar.
Friday - Second week in a row of Zercher Squat 5s. Then a sprint-y DB WOD with DB Thrusters (open is coming up, so we gotta do a few…) Single Arm DB Cleans, and Overhead DB Lunges. Probably takes 4-7 minutes.
Saturday - Arms and Partner WOD
My love,
Coach Jason
The Week Ahead 2/02/26
Team, Friends, Old Cityzens,
Happy February. The Week Ahead:
Monday - Double Strength. Heavy Deadlifts, Strict Dip, and DB Bent Over Row. Doesn’t get any better.
Tuesday - This week’s longer, cardio forward WOD. Core Strength first, featuring Turkish Sit-Ups and Side Planks. Then, a 22 minute AMRAP of rowing and burpees. Call me crazy, but some of us like these WODs!
Wednesday - After 6 weeks of back squatting, we’ll dabble with the Zercher Squat for a few weeks. Consider it a variation on the front squat, you should be able to lift nearly as much. Then, a tough EMOM with double Unders and AbMat sit-ups.
Thursday - Benchmark WOD “Mary” practice. Mary will be next week. We’ll have Kipping Handstand push-up practice first, as a skill. Then we’ll use what we practiced in a spin on Mary.
Friday - Power Clean Strength, then a sprint-y WOD with power cleans, side shuffles, and Wall balls. Power power power.
Saturday - Partner WOD
All my love,
Coach Jason
The Week Ahead 1/26/26
Happy Sunday. First off, our snow/ice schedule:
As of Sunday Night at 8 PM we’re planning on hosting Monday classes at 12 and 430. All other classes will be canceled. But please keep an eye on your email and our Instagram for updates… we will assess conditions tomorrow AM as well.
The Week Ahead:
Monday - Power Snatch skill/strength, paired with some overhead squat mobility. Then, an E2MOM with power snatches and Burpee pull-ups. This is one of my favorite concepts, and I think it will turn you into a machine. Plus, it’s hard to get better at snatching when you’ve got OTHER high skill movements and NO rest, so the EMOM with less technical cardio movements will allow you to focus more.
Tuesday - Handstand and Toes to Bar Skill Practice, followed by CrossFit Open 20.2. 20 minute AMRAP of DB Thruster, Toes to Bar, Double Unders.
Wednesday - Double Strength. Back Squat, 6th week in a row. Then DB Incline Bench Press and Weighted Chin-Up. Really, if your goal is to be strong, something like this workout is basically ideal.
Thursday - Second day in a row of serious upper body strength movements. Today we have Dips and Yates Row. Then a 12 minute AMRAP with heavy-ish Deadlift, Box Jumps, AbMat Sit-Ups.
Friday - “Mary” work. Pistol skill/strength, then a ~10 minute WOD with pistols, the rare appearance of the barbell Z press, and pull-ups. Obviously I’m trying not to go heavy into both handstand push-up and pistol skill in the same session.
Saturday - Partner WOD.
All my love,
Jason
The Week Ahead - 1/19/26
Team, Friends, Old Cityzens,
Dang, it’s grey outside. I’ll spare you the cliche about the light that is Old City or the inner fire that fitness creates. (Couldn’t help it!) A few quick announcements, then the week ahead:
Engine and Muscle Lab Programming - You should be able to see it now on our website and Zen Planner. On our website, immediately above the WOD there should be a drop down menu. Select that and you’ll see the other classes. Same as the WODs, they’ll be visible the night before. We will continue to make things more visible and obvious if this doesn’t work intuitively. Thanks for all the feedback.
Community Saturdays - Keep on coming! Bring your friends! But also have your friends sign up before by emailing Kara - admin@oldcitycrossfit.com
Lastly, thanks to those who came out to our third breathing seminar. Some amazing exhales were noticed.
Monday - Double Strength. Back squat paired with broad jumps. Heavy + Explosive = athlete. Then, Ring Push-Up paired with Yates Row. This is the 5th time through Back Squat and 3rd time through Ring Push-Up. You guys always ask if there’s a plan, well here it is… see if you can go heavier (or more reps, or lower)
Tuesday - Core Strength EMOM first, then probably the hardest WOD of the week. 19 Minute AMRAP rowing, Wall balls, and pull-ups. Three movements that are among the most frequent during the CrossFit Open.
Wednesday - Hang Power Clean. Then Sprint/rest WOD with burpees and moderate weight power cleans.
Thursday - Mary/Gymnastics day. Last week was a pistol-mary focus, this week a handstand push-up-mary focus. You’ll see DB Box Handstand Push-Ups (no Wall today!) paired with weighted pull-ups. Then a 12 minute AMRAP of HSPU/Step Ups/Ring Rows.
Friday - Heavy Deadlifts make their appearance during strength. Then a descending rep scheme of Toes to bar and double Unders.
Saturday - Incline Bench Press and Partner WOD!!
All my love,
Coach Jason
The Week Ahead - 1/12/26
Team, friends, Old Cityzens,
I promise I’ll get the year wrong on this blog at least twice in January. Wild that it’s 2026… it reminds me of my all time favorite Coach Jen joke… if you’ve got a minute to live, what’s the best thing to do? Hop on an assault bike and time stops.
More importantly, thanks to everyone who came to our Post-Holiday Party! Always a great time, and so good to see everyone (and their families!). The week ahead:
Monday - Pistol Practice! Some people may not enjoy it, but hey, it’s CrossFit. Plus pistol practice is one of the best things you can do for knee and hip resilience. The WOD builds on pistol practice: push press, strict pull-up, and pistols. This is our first go-around with “Mary” prep work. And of rest built in rest to create focus. (I’m really really good at strict pull-ups and I can’t even do 7 rounds of 5 reps to my standard without cheating. So use that rest.)
Tuesday - Another E90s, similar to last week: 16 rounds of every 90s. Power Snatches, Snatch Deadlifts, and a hodge podge of other movements, maybe a tad more cardio.
Wednesday - Double Strength day. Two Wednesdays in a row, I promise I try not to do that. Movements are same as last week, which I very much am trying to do. Back Squat, Box Jump, Ring Push-Up, Powell Raise. Maybe a bit more weight or better form than last week? A bonus rep? Even same as last week but increased confidence also a great step forward. This eye towards progression is everything, no matter your goal or demographic.
Thursday - Core Strength first. Then a cool WOD I stole from the CrossFit Mainsite: a ton of plank, a Farmers Carry, and a descending ladder of box jumps. Really cool and different WOD to challenge your core. Maybe 15-18 minutes long.
Friday - Weightlifting skill practice first, then we apply it to a 20 minute AMRAP of power clean and 200m running. It should end up at 1k-2k of running. It leans towards running volume, and the weight on clean is low by our standards.
Saturday - Second week in a row of Landmine Press and Bent over Row. Then Partner WOD!!! Come make gym friends.
All my love,
Coach Jason
The Week Ahead 01/05/26
Happy New Year to you all!
Don’t forget: Post-Holiday party at our place, this Saturday at 6! Sheryl and Jason are having a meat/no-meat chili off. So we’ll have some food and snacks… but be sure to bring a drink or three and any sides. We’ll also erase the 2025 goals board and look on 2026 with fresh eyes…
The Week Ahead:
Monday - A fast paced strength day, more specifically an extended E2MOM. All heavy lifting, but with scheduled rest. First 8 rounds power clean and strict KB press. Second 8 rounds Barbell RDL and Strict Chin-Up. I like the pairing of power clean and RDL every once in a while for extra practice keeping good posture.
Tuesday - Cardio focus followed by mobility. The classic benchmark Annie, sit-ups and double unders, but with a lap after each round. So total running is 2k. I think this takes 15-20 minutes. After the WOD, some of our favorite stretches.
Wednesday - Double Strength. Back Squat paired with an immediate superset of seated-start box jumps. After that, the return of the ring push-up and Powell Raise.
Thursday - Gymnastics day. Handstand kick-up practice along with weighted pull-ups. Then a short/medium WOD of handstand push-up, toes to bar, KB Swings. Mini-Nate, I think.
Friday - Core Strength (more?!). Then a WOD I think is pretty darn hard. Wall Balls and Burpee Box Jumps.
Saturday - Partner WOD. Half the point is hanging out with your friends. So just show up!
The Week Ahead – 12/29/25
Team, Friends, Old Cityzens,
Reminder that we’ve got a few new class options in the new year, Engine and Muscle Lab! We will start these on 1/8 and 1/9!
And because of New Year’s Day, we’ll stack our second week in a row with a grueling hero-style workout. Join us on Tuesday if you’re in the mood for a serious challenge! (Always and forever scalable to anything you need.)
The Week Ahead:
Monday – Strength is barbell split squat and DB Bent Over Row. WOD is just beyond a sprint time-wise, but should feel like a sprint: small reps and big rounds of Sumo Deadlift High Pull and Double Push-Up Burpee.
Tuesday – Hero-style WOD celebrating 1/31 and our new year, 2026. Expect a 30 minute or so WOD of double Unders, rowing, barbell shoulder to overhead at 135/95, and pull-ups.
Wednesday – New Year’s Eve, so a shorter schedule today. Core strength first, then an EMOM WOD of KB Squats, Landmine Twist, and Bike. If you want to work on your obliques (side abs) and rotation… today is the day!
Thursday – Closed!
Friday – Tied with Monday for my favorite day of the week. Barbell RDL and Rotating Ring Chin Up (our second go around here.) The WOD is CrossFit Open 22.1… a 15 minute AMRAP of Wall Walks, DB Snatch, and Box Jump.
Saturday – Bench Press, shoulder prehab, then partner WOD!!
Sunday – Ladies Who Lift! If you’re not yet familiar, this is a women’s only class led by women coaches. It’s entirely strength training, so don’t expect much cardio. Class is limited, so sign up before it’s too late.
The Week Ahead – 12/22/25
Team, Friends, Old Cityzens,
Happy Holidays and Merry Christmas Week. I hope you all have plans to relax and enjoy family… but also plans to get after it at Old City this week. A few notes to keep you all in the loop, and the week ahead below.
Speaking to the broad programming… the shortened weeks and hero WODs from Thanksgiving through January make it difficult to program an *exacting* plan, but hey, every day is an awesome workout, and it’s CrossFit after all… constantly varied. BUT! Expect a return to skill progressions, like pistols, and a monthly(ish) benchmark WOD in January.
Second, I decided to forgo the “12 days of Christmas” WOD this year. I’ve been threatening to do so for years, and this year seems as good as any. You may love it, but from a coaching perspective it’s a disaster. In an effort to set you all up for success, but to also give you a workout worthy of a holiday, I’ve programmed a different workout on Tuesday.
Also! Expect an email from our team on a few changes in the New Year, including a few new class concepts and increased options to work closely with our coaches to individualize your Old City CrossFit experience. We’re very excited, and every change we make is an effort to give you all more options for fitness and fun.
Anywho, the week ahead:
Monday – Back Squat paired with squat mobility. Then a push/pull couplet of push press and pull-up. Descending rep scheme, probably takes 8-12 minutes.
Tuesday – Your Holiday Hero WOD: “McGhee” The rare 30 minute AMRAP, heavy deadlifts, push-ups, box jumps. I took what was an incredibly complex WOD, nearly impossible to coach… and changed it to the incredibly simple.
Wednesday – Only morning classes and noon. Landmine Press and DB Benter Over Row. WOD is middle Distance, maybe 12-15 minutes. Rowing, Plank, Barbell Curl.
Thursday – Closed!
Friday – Only morning classes and noon. Evening classes cancelled. Hang Power Clean practice up front, then power cleans, toes to bar, running. The run is 200m and it’s a 15 minute AMRAP, so I’m guessing a strong score is 5-6 rounds… so 1000-1200m running.
Saturday – Partner WOD. This is actually a WOD we’ve done a few times that I really really like… I just doubled it. 40 Rounds, alternate with your partner, DB Snatch, Lunges, Box Jump.
All my love,
Coach Jason
The Week Ahead – 12/15/25
Team, Friends, Old Cityzens,
It is cold and everyone I know is sick. Don’t let it get to you: show up to the gym and kick some ass. Showing up is the hardest part. Or, show up and don’t try so hard. Both are really good options. The week ahead:
Monday – A new “concept” for strength period – really really short erg sprints. I’m calling them Erg Power Strokes… 10 pulls at the absolute fastest pace you can.
WOD is Sprint/Rest. Shoulder to Overhead, Pull-Ups, Double Unders, rest
I really enjoy the erg power pulls for a few reasons… first, it’s a low technique power drill… akin to a power clean with less thinking. I also use it on days where I’m cold and everyone I know is sick… it’s like a shot of espresso before your workout.
Tuesday – Hang SQUAT clean practice. Then an EMOM with hang squat cleans, burpees, v-ups. My favorite kind of workout.
Wednesday – Hannukah WOD. 8 rounds, 8 movements. It’s a grind, should take about 20-30 minutes
Thursday – Bench Press, Barbell Curl, and a short sprint WOD of 400m run and DB Snatch. Total running 1200m.
Friday – Double Strength: Split Squat (continuation of Pistols), Weighted RING Chin-Up (scale will be bar chin-up and negatives,) Barbell RDL (glutes!), KB Z press (third week in a row, handstand push-up progression)
Saturday – Core Burner and Partner WOD!!
The Week Ahead – 12/8/25
Team, Friends, Old Cityzens,
Hope everyone is enjoying the cold. Without the wind I like it a lot… but I like most every season!
The Week Ahead:
Monday – Pistols as Skill/Strength, paired with Weighted Pull-Ups. Second week in a row using negatives for technique, tempo, and to establish a scale for the WOD. WOD is very simple… KB Swings, Push-Ups, and Goblet Pistosl. Use weight if you can, but understand quality pistols are the name of the game today. Go slow and get them right… the payoff is huge.
Tuesday – Core Strength first to get the glutes and abs sore, then Ghost. Straight cardio, and one of my top 5 workouts. 20 minutes or so of rowing, burpees, double Unders, rest.
Wednesday – Third week in a row of hang power cleans, hopefully you’re starting to feel the improvement. Then a sprint WOD somewhat similar to last week’s deadlift sprint. Deadlifts and DB Push Press.
Thursday – Double Strength. Front Squat and KB Z-Press build on last week, and we’ve paired them with Landmine Twist and Yates Row.
Friday – 20 Minute AMRAP. Hang Power Snatch, Toes to Bar, Running. The Open starts at the end of February, so lets get those snatches and toes to bar now!
Saturday – Bench Press and Powell Raise (let’s keep those shoulders healthy (and round!)). Then partner WOD… come make some friends!