Road Warriors Workout White Board Explanation 4.2.20

Warm Up
2-3 Rounds:
5e Shin Box Flow
:20 Down Dog Calf March
15m Each of the Following (walk back to start): Bunny Hops, Figure 4 Drill, Carioca
5 Jump Squats

Workout: Hill Sprints!
6 Rounds:
:30 Power Uphill (rest/walk down)

• Use the first set to figure out your timeframe or distance, 65-75% effort.
• Then aim to have consistent efforts for each of the remaining 5 sets, 80-85%.
• Hill suggestions: Prospect Park, 23rd St. between 5th/6th ave

Cool Down
3 Minute Jog
10 Minutes: Standing Quad Stretch, Standing Calf stretch, Standing Figure Four

Post work to comments.

_____________________

Brittnastics WOD 4.2.20

Warm Up/Prep
3 Rounds:
:10-20 Modified Headstand Hold 
3 Kick Up to Handstand Reps (Weeeeee!)

You can practice the pieces of the Kick Up as you see fit/feel comfortable or practice the whole kick/modified kick up as seen in the video.

Playtime
Spend Minutes Playing with 1 of the Following Options:
Modified Headstand Knee Lifts
Headstand Rocks

Kipping Drills
Choose One of the Below (or do all 3): 
5 x 2-3 of Headstand to Head on Floor Plank
5 x 2-3 of Headstand to Tall Plank
5 x 2-3 Lying Kipping Drill

Switching it up to keep it fresh! Take your time, play around and enjoy figuring out a different movement pattern. You have to have command of the modified Headstand position to perform these drills otherwise you’ll put your cervical spine (aka, ya neck) at risk! Option C is for people who might not be ready to be moving dynamically upside down. 🙂

Strength
Handstand Push-Up:
5 x 3-4 Reps at 3111 Tempo.

Remember it’s better to modify the load NOT the range of motion (i.e., it’s better to have your feet on an object versus stack a bunch of mats and do them against the wall). We want strength through the full range of motion!

If you did last week’s programming (we did 4 x 5 reps) increase the difficulty by scaling up. If you did an Elevated Push-Up, lower the elevation. If you did a regular Push-Up, try Feet on the Floor HSPUs. If you placed your feet on an object and did a Piked Handstand Push-Up, try to elevate your feet a bit to increase the load!

Scaling options: Push-Up, Feet on Floor Handstand Push-Up, Feet on Object Handstand Push-Up, Feet on Higher Object Handstand Push-Up, Strict Against Wall

Ab + Shoulder Endurance Finisher
3-4 Rounds:
:30 Bear Crawl (if you want you can add Shoulder Taps to this)
:30 Weighted Hollow Hold
:30 Inchworm to Hollow Walkout

Rest 30 seconds between sets.

Post work to comments.

Want more Coach Whit? Join her this morning at 7am for Yoga for Athletes. You can also take Mat Pilates with Frank at 6pm. Head over to our new Virtual Class Info page to sign up!

Cooking with Whit: Green Coconut Curry with… Char and Chard!

By Whitney Hubbard

Hey everyone, Coach Whit here! Since we’re all at home and many of us may be cooking a lot more frequently than usual, I thought I’d share one of my favorite recipes with you all. As a pescetarian (…vegequarian?!), I’ve learned a handful of tried-and-true ways that I like to prepare fish and seafood at home, and this is one of my favorites. I love this recipe in particular because the ingredient list isn’t too extensive, it takes about 30-40 min start to finish, it’s packed with flavor, you can easily adjust the spice level to your taste, and the price per meal is still way less than what I’d pay for take out or a meal plan service!

The original recipe is from Epicurious, and is written for salmon and bok choy. I almost always make this with Arctic Char, because I can usually find it for a good price and I tend to prefer the flavor. Honestly, I think it would work with a variety of different fish. This time around we had to improvise on the greens since there was no bok choy in the store! It turned out great with Swiss Chard, even though it’s more fibrous and took a little longer to wilt down. You’ll also note that I left out the cashews. No biggie — still delicious!

So, the bottom line is that you can use the recipe as a great foundation and make it work with what you’ve got available.

Oh, and since I mentioned cost, here’s a quick breakdown based on what I typically pay for these ingredients in my usual shops:

• Curry (1/2 can Maesri Green Curry Paste) $1
• Arctic char (1.5 lbs) $24
• Coconut milk (one can) $2
• Ginger (thumb-sized piece) $.50
• Chard (one bunch) $3
• Scallion (half bunch) $.75
• Lime (one) $.50
• Cilantro (third of bunch) $.50
• Brown rice (four servings) $1

Total for four servings = $33.25
Cost per serving = $8.31

If you’re on a tight budget (or a vegetarian!), consider making this with tofu, mushrooms, or more veggies in the place of fish, which would probably bring your cost per serving closer to $4!

Check out the Epicurious link for the full ingredient list and how-to, and feel free to email me at whitney@crossfitsouthbrooklyn.com with any questions. Happy cooking! 🙂

Question of the Day

Who was your favorite musician or music group when you were a teenager?

_____________________
“The Open” At Home Edition Morning Chalk Up
A Wall. A Ball. That’s All NY Times

Locked & Loaded WOD Whiteboard Explanation 4.1.20

Warm Up
3 Rounds: 
1:00 Bottom of Squat Hold (unweighted to start, add goblet if you can)
16 Alternating Plank Shoulder Taps
20 Alternating Lateral Step Overs (implement optional)

Strength
Superset:
A1) 3 x 6-12 Pause Goblet Squats

3 second pause at the bottom of each rep.

A2) 3 x 6-12 Each Arm Standing Biceps Hammer Curls

WOD
4 Rounds:
16 Alternating Goblet Lunges
8 Each Tall Plank 1-Arm Rows
16 Gate Swings

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 4.1.20

Warm Up
3 Rounds, Deliberate Pace:
10 Alternating Deep Lunge with Rotations
20 Alternating Tall Plank Toes Taps
30 Alternating Russian Twists (weight or no weight)

Strength
4-5 Sets of Each:
6-12e Split Squats (use support or elevate rear foot as appropriate)
6-12 Pillow Case Body Rows – make sure these are secure 🙂
6-12 Wall Slides – press back of hand and forearm into wall as you slide

Conditioning
5 Rounds, Hard Effort:
30 Jumping Jacks
15 Squats 
5 No Push Up Burpee Sprawls (modify to hands to couch as needed)

Rest 1:00 between rounds.

Post work to comments.

Coaches Katie and Keith wigging out for yesterday’s virtual Locked & Loaded class

New Classes and Virtual Class Registration

Beginning today CFSBK will be asking all participants of our virtual Zoom classes to pre-register via Zen Planner for each class. This means that members will need to have an active CFSBK membership (recurring or punch card) or will need to purchase a membership in order to attend. Membership options, instructions on how to RSVP, and our most up-to-date class schedule are outlined HERE. We thank you for your patience in these first 2 weeks of transitioning to virtual classes and hope that you can continue to support us with your membership!

To go along with these changes, we’re also offering a bunch of new virtual classes this week, including tonight’s 6pm Locked & Loaded class. Here’s our schedule for the rest of the week:

Wednesday, 4/1
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)

Thursday, 4/2
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

Friday, 4/3
7am Locked & Loaded
12pm Locked & Loaded
6pm Locked & Loaded (NEW!)

Saturday, 4/4
10am Locked & Loaded
12pm Brittnastics (NEW!)

Sunday, 4/5
10am Active Recovery

You can always find info on how to register as well as our most up-to-date class schedule on our new Virtual Class Info page. We can’t wait to see you online!

Question of the Day

Many days in a row have you worn the same clothing?

_____________________
Some Good News with John Krasinski YouTube (video)
What Scientists Know About Immunity to Novel Coronavirus Smithsonian

Locked & Loaded WOD Whiteboard Explanation 3.31.20

Warm Up
3 Rounds:
5 Each Arm Turkish Sit-Ups
10 Boot Straps
6-10 Lying Windshield Wipers

Strength
Superset:
A1) 3 x 6-10 Each 1-Arm Z Press

1 second pause at top, 3 second negative.

A2) 3 x 8-12 Kettlebell/Dumbbell Romanian Deadlifts

3 second negative. Go deficit if you have the range and something to stand on.

WOD
20 Minutes at Low Intensity:
5 Dumbbell/Kettlebell Hang Clean and Jerks (each arm)
8 each Half Kneeling Chop and Lift 
20 Running Mountain Climbers
:20 each Weighted Side Plank OR Straight Arm Side Plank OR Side Plank

Post work to comments.

_____________________

Road Warriors Workout White Board Explanation 3.31.20

Pre-Run Mobility/Warm Up
2-3 Rounds of:
5e/direction Quadruped Hip CARS
10e Spiderman Mountain Climbers 
20 Second Hollow Hold
30 Second Down Dog Hold 

Work
3-Mile Easy Run

• Masal breathing only!
• ½ mile more than last week but still at an easy pace.
• Goal is to keep moving and sustain nasal breath. Run/walk as needed to make that happen.
• Experienced runners: choose a more challenging course, pick up speed

Cool Down
2 Minutes Per Side of Each of the Following: Samson Stretch, Standing Cross Legged Forward Fold, Calf Mash

Post work to comments.

Here’s our most up-to-date virtual class and at-home programming schedule. Please note the new classes we’re offering, including today’s FREE Morning Mindfulness class with Coach Fox. All classes can be accessed through the regular Zoom link. Read on for info on our new virtual class policies, which start tomorrow! 

CFSBK Virtual Class Policies

It looks like CFSBK is going to be remote for at least 4 more weeks, so we’ve decided to formalize some pricing and payment options for our virtual programs. Many of you already attending these classes will not experience a change other than having to RSVP for classes so we can track attendance.

Beginning this Wednesday, April 1st, CFSBK will be asking all participants of our virtual Zoom classes to pre-register via Zen Planner for each class. This means that members will need to have an active CFSBK membership (recurring or punch card) or will need to purchase a membership in order to attend. Membership options, instructions on how to RSVP, and our most up-to-date class schedule are outlined below. We thank you for your patience in these first 2 weeks of transitioning to virtual classes and hope that you can continue to support us with your membership! Stay tuned to CFSBK.com to see further updates and additions.

Members with Active Memberships

Recurring Memberships (Group Glass & Open Gym)

We are SO appreciative of your ongoing support! All members with active recurring memberships have unlimited access to all of our virtual classes! Memberships on hold will need to become active in order to register for classes.

Punch Card Memberships

We’ve had several members ask to use their existing punch cards on our virtual classes, and now you can! Members with any punch card type (CrossFit, Fit 55+, Diapers and Dumbbells, Speciality class, Kids/Teens) can use their existing membership to attend any class.

Inactive Membership Options

Recurring Memberships or Punch Cards

We ask any new or currently inactive member to select the membership option at any level that they can support us. As a reminder, recurring memberships have unlimited access to all of our Virtual classes.

Daily: $15 Single Class

We are sympathetic to the reality that some members are facing financial hardships. In light of that, we’re offering a discounted Virtual class rate of $15. However, if even this option is cost prohibitive for you given the current economic situation to please reach out Jess at info@crossfitsouthbrooklyn.com to discuss further options. We won’t leave anyone behind!

Kids and Teens

The same options will apply to our CrossFit Kids programs. We’ll ask parents to preregister their kids, and we’ll deduct one class from their punchcard, or they can use the $15 per class option. CFSBK will be accommodating to families facing financial hardship right now.

Logging in and Reserving a Class

To help streamline the process, all members will now be required to register for each class in advance. Registration will provide the member with the Zoom link to each class.

• To log in to your Zen Planner (ZP) account we strongly encourage you to download the member app; however, you can also go here to sign in.
• Once you log in, the page will default on your Profile page. Any active memberships will be displayed here.
• To register for a class you will go to Calendar and click into the class you want to reserve. If you have a membership that can be applied towards this class the blue “reserve” button will appear on the right side of the page. Clicking this button will add you into the class with your membership.
• If you do not have a membership that is eligible for this class, the membership and drop-in options will display. You can select the option you would like and complete the process.
• If you want to see the classes you are registered for you can view this on the calendar or on your profile page. Classes you are reserved for will display with a star on the class. Or if you go to your profile page, under reservations to see them all displayed in list view.
• Members will be allowed to Register for classes up to 7 days in advance. Members also have the option to Cancel the class via ZP without penalty if done before class start.

Virtual Class Schedule

Monday
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)

Tuesday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded
4:30pm Kids (Ages 7 and under)
6pm Locked & Loaded (NEW!) 

Wednesday
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)

Thursday
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

Friday
7am Locked & Loaded
12pm Locked & Loaded
6pm Locked & Loaded (NEW!)

Saturday
10am Locked & Loaded
12pm Brittnastics (NEW!)

Sunday
10am Active Recovery

You’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes.

Kids classes will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info. 

We’ll continue to expand our class offerings as we can. And don’t forget we’re also offering our Road Warriors running programming, Fit 55+ programming and our Brittnastics gymnastics programming via our website—all for free!

We can’t thank you enough for your continued support of the program and our staff during these difficult times. CFSBK is committed to being with you through the entire pandemic by providing multiple virtual class types and times as well as daily stand -lone programming with explanations from the CFSBK coaching staff. We will also be rolling out some more content to keep you connected to the CFSBK community. We can’t WAIT to get you all back into the gym and see all your sweating and smiling faces in real life, but until then, we hope to see you in our Zoom classes and posting on the CFSBK.com blog. We love and miss you all!

Question of the Day

What’s the first restaurant you’re going to go to after the quarantine ends, and what will you order?

_____________________
How to Get More Sleep Tonight NY Times
4 Ways to Make Bodyweight Training Harder BarBend

Locked & Loaded WOD Whiteboard Explanation 3.30.20

Warm Up
3 Rounds:
10 Alternating Squat Thoracic Rotations
6 each Side Plank Rotations
8 Bent Over Reverse flys (no weight or very light objects)

Strength
Superset:
A1) 3 x 6-12 each 1-Arm Power Row

1 second pause at top, 2 seconds down.

A2) 3 x 10-16 Alternating Goblet Cossack Squats

OK to go weightless or holding something for support if needed.

WOD
3 Rounds of 3:00 Work, 3:00 Rest:
8 Single-Arm Front Squat Right Arm
20 Alternating Bicycle Crunches
8 Single Arm Front Squat Left Arm
20 Alternating Low Box Runner

If you have something to use for this, awesome! Even an empty box cardboard box is useful.  If not, it can be done flat on the floor. Moderately high, but repeatable intensity!

Cool Down
1-2 Rounds:
30 seconds each leg Samson Stretch
30 seconds middle/left/right Childs Pose

Post work to comments.

_____________________

55+FIT Gym-less WOD 3.30.20

Warm Up
3 Rounds at a Deliberate Pace:
5e Single Arm Circles (each direction and each arm)
5e Standing Ankle Circles (each direction and each leg)
5 Inchworm + Shoulder Taps 
5e Front Scales

Strength
4-5 Sets of Each:
6-12 Deadlifts
6-12 Couch Dips
6-12e Single Arm Pull Overs

See a demo video for today’s Deadlift and Dip exercises here. Get creative with what you have at home to perform the Deadlifts with!

Conditioning
15 Minutes Continuous Effort:
20 Alternating High Knees
12 Sit-Ups
:20 Superman Hold

Post work to comments.

Tuesday: Morning Mindfulness with Coach Fox

The hits keep coming! Starting this we’re excited to begin offering Morning Mindfulness with Coach Fox at 8am on Tuesdays. Other new additions to our virtual class offerings include 6pm Locked & Loaded on Tuesdays and 12pm Brittnastics on Saturdays! Here’s a look at the week ahead:

Monday, 3/30
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)

Tuesday, 3/31
7am Locked & Loaded
8am Free Morning Mindfulness (NEW!)
12pm Locked & Loaded
4:30pm Kids (Ages 7 and under)
6pm Locked & Loaded (NEW!) 

Wednesday, 4/1
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)

Thursday, 4/2
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

Friday, 4/3
7am Locked & Loaded
12pm Locked & Loaded
6pm Locked & Loaded (NEW!)

Saturday, 4/4
10am Locked & Loaded
12pm Brittnastics (NEW!)

Sunday, 4/5
10am Active Recovery

You’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes.

Kids classes will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info. 

Question of the Day

What would be the title of your autobiography?

_____________________
Must We All Become More Creative Due to the Pandemic? Scientific American
How Powerlifters Can Stay Strong at Home BarBend

Road Warriors Workout White Board Explanation 3.29.20

Warm Up
3 Rounds Not for Time:
20 Tall Plank to Down Dog Alternating Toe Touch
20 Walking Lunges
20 Hollow Rocks

Workout
3.5 Mile Run (using only nasal breathing)

• Easy pace
• If you lose nasal breathing, slow down your pace or walk until you can resume nasal breathing comfortably.
• Use your favorite tracker for distance or just run for 30 minutes.

Cool Down
3 Minute Walk

Then,

Couch Stretch (2-3 minutes per side) and foam rolling if you’ve got it!

Post work to comments.

Throwback to this time last year: CFSBKers taking on Open Workout 19.5

This Wednesday: Herondale Farm CSA Pick Up

We are happy to announce that Herondale Farm will be continuing forth with their CSA delivery for April this Wednesday from 11:30am to 12:30pm.

Herondale would like to offer past and current CSA members the opportunity to order our products a la carte during the duration of the coronavirus crisis. At the moment they have limited availability in terms of their meat options, but hopefully, it will be enough for you all to stock up on the essentials. Herondale will only have ground meats and braising meats available (i.e., no steaks). For a complete list of their ground and braising meats visit their new website.

Herondale is also offering a few specials:

• 5LB packs of Ground Beef for $30.($6/lb) Normal retail price is $7.50/lb
• 5LB of beef Stew – $30 – Normal retail price is $9/lb
• Bacon Breakfast Sausage – 3lbs for $25. Normal retail price is $10/lb
• Beef Bone Broth 16 oz – $13
• Beef Bone Broth 1 Quart – $16
• Chicken Broth. 16oz. -$13
• Chicken Broth 1 Quart $16

They will be offering a curbside pick up at the gym from 11:30 am -12:30pm ONLY. Sanitary measures will be taken to make sure coolers and bags are clean for you. There will only be one person there to manage the flow of people. If you see other people there, please wait with a distance of at least 6 feet until it is your turn.

Question of the Day

What would be your Lip Sync Battle song? (Google: Jimmy Fallon Lip Sync Battle.)

_____________________
There Are No Winners with The Biggest Loser Outside
CrossFit Announces Online Competition to Raise Cash for Affiliates Morning Chalk Up

Locked & Loaded WOD 3.28.20

Warm Up
2-3 Rounds:
10 Alternating Lunges (walking if possible or in place)
10m Bear Crawl OR 16 Alternating Quadruped Shoulder Taps
10m Crab Walk OR :20 Reverse Bridge Plank
10m Side Shuffle Each Way or 20 Heidens
20 Toe Touches
6 each Side Plank Rotations
10 Air Squats

WOD
Every Minute on the Minute for 25 Minutes (5 Rounds):
A) 12 Alternating Goblet Lunges (walking if possible or in place)
B) :30 Goblet Squat Hold
C) :30 Forearm Plank
D) AMRAP in the minute:
10 Goblet Squats
10 alt. DB Snatches OR 5each KB Hang Snatch
E) Rest 

Post work to comments.

_____________________

Brittnastics WOD 3.28.20

Mobility
:90 Hip Internal Rotation Stretch (each side + passive internal rotation end range hold 3-5/side)
10 Bear Sit Internal/External Rotations (each leg)
3 Half Kneeling Hip Flexor Stretch + Hamstring PAILS & RAILS (each side)

Warm Up
:30 Feet Together Bottom of Squat Hold + 5 Feet Together Squats
5 Eccentric Ankle Dorsiflexion (each leg) 

Pistol Top and Bottom Strength
3-4 Rounds:
A1) :10-15 Bottom of Pistol Hold 
A2) :10 Top of Pistol Hold 
Rest :60

Strength Work
Option 1 (those without pistols):
A1) 4 x 6 Leg Eccentric Only Pistol (each leg)
A2) 4 x 10 Seated Pike Up 

Rest :90-2:00

Perform Pistol with :05 eccentric. Once you get to the bottom position place your other foot down & use both feet to stand up.

Option 2 (those who tested 20-30 for time):
A1) 4 x 6-8 Pistols Squats per leg @ a 3111 tempo
A2) 4 x 10 Seated Pike Ups

Rest :90-2:00

Perform one leg then the other *add volume from last week or add tempo in eccentric and/or bottom position. Next week we will look at EMOMs with volume. 🙂

Core Work
3-4 Rounds for Quality:
:15 Single Leg Glute Bridge (each side) + :15 Bilateral Glute Bridge
:45 Fire Hydrant Hold (each)
:45 Deadbug Hold

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 27, 2020 at 8:25am PDT

Coaches Keith and Katie leading yesterday’s noon Zoom workout in style, as always

Weekend Classes at CFSBK

Join your fellow CFSBKers for our continuing Zoom classes. Yesterday’s we posted our full schedule through the end of the coming week. Here’s what’s happening this weekend:

Saturday, 3/28
10am Locked & Loaded

Sunday, 3/29
10am Active Recovery

You’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes. 

Question of the Day

What is the greatest movie of all time?

_____________________
How Muscle Memory May Help Keep Us Fit NY Times
Training at Home During the Pandemic Breaking Muscle

Locked & Loaded WOD 3.27.20

Warm Up
3 Rounds:
16 Alternating Tall Plank Toe Taps
8 Alternating Samson Lunges
8 Bottom Half Burpees 
8 V-Ups/Tuck Ups

Strength
Superset:
A1) 3 x 8-12 Each Sumo Single Arm Deadlift (3 second negative)
A2) 3 x 6-10 Half Kneeling Single Arm Press (1 second pause at top and bottom)

WOD
AMRAP 15 Minutes:
30 Russian Swings
20 Sit-Ups
15 Burpees

Moderate intensity (push the last few minutes if you have it in you). If Sit-Ups are a no-go without an AbMat, try anchoring with weight or switch to 20 Alternating Bicycle Crunches. Scale to No-Push-Up Burpees as needed.

Post work to comments.

_____________________

55+FIT Gym-less WOD 3.27.20

Warm Up
3 Rounds, Deliberate Pace:
10e Down Dog Calf Marches
5e Side Plank Rotations
10e Hip Bridge March 
30 Jumping Jacks or Jump Rope Steps

Strength
4-5 Sets of Each:
8 Deep Squats (hold something for support and/or have something to sit on as needed, OR hold a weight to make them more challenging!
16 Alternating Arm Push Planks

Conditioning Explanation 
Every Minute on the Minute for 20:00 (5 rounds total):
1) 6-8 Burpees
2) 4-6 Get Ups (if you have a weight, hold it!)
3) 6-8 Each Leg Step Ups or Lunges
4) :20 Seated Static Leg Raise

Post work to comments.

Upcoming Virtual Classes at CFSBK

As the quarantine continues, so do our efforts to keep you moving and connected. Our virtual class programming will continue for the near future. Here’s what you can expect:

Friday, 3/27
7am Locked & Loaded
12pm Locked & Loaded

Saturday, 3/28
10am Locked & Loaded

Sunday, 3/29
10am Active Recovery

Monday 3/30
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Kids (Ages 5 – 7)

Tuesday 3/31
7am Locked & Loaded
12pm Locked & Loaded
6pm Locked & Loaded
4:30pm Kids (Ages 5 – 7)

Wednesday 4/1
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8 – 18)

Thursday 4/2
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 5 – 7)

You’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes.

Kids classes will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info. 

Question of the Day

Have you read or watched anything good during quarantine? Share your recommendations!

_____________________
How the Pandemic Will End The Atlantic
Tackling a Taboo: Ladies Listen Up Morning Chalk Up

Road Warriors Workout Whiteboard Explanation 3.26.20

Warm Up
2-3 Rounds:
5e Shin Box Flow
200m Jog
15m of Each of the Following (walk back to start): Bunny Hops, High Knees, Carioca

Workout
800m Run (½ Mile) at Easy Pace 

Then,

6x: 200m Run, 200m Walk/Rest

• Goal is to have fairly consistent splits for each of the 6 sets
• Ok to estimate the 200m (or about 40-60sec of work, rest as you slowly walk back to start)

Cool Down
3 Rounds:
5e World’s Greatest Stretch
10e Down Dog Calf March
:20 Hollow Hold (especially good if you ever get low back pain while running!)

Post work to comments.

_____________________

Brittnastics WOD 3.26.20

Mobility
Wrist PAILs & RAILs 
3 Shoulder CARs
3 Scapula CARs Forward/Backward 
3 Slow Swimmer’s Hovers 

Warm Up
2 Rounds:
30ft Bear Crawl Forward (high hips)
5 Yoga Push-Ups
30ft Bear Crawl Backwards

Strength
Superset Option 1:
A1) Tall Plank

Add time under tension from last week, i.e., if you did :30 bump it up to :40 or something you can maintain with good position or try a Wall Facing Handstand Hold this week instead!

A2) Bottom of Push Up Hold

Add time under tension or move yourself close to the floor if you did Elevated Push-Up position

Superset Option 2:
A1) Wall Facing Handstand Hold x :30
A2. Bottom of Headstand Hold x :20-:30

Rest :60 x 3-4 rounds

Adding more time under tension. Really focus on getting in the hollow body position on the Wall Facing Handstand as well as the Headstand if both legs are in the air-squeeze your butt and tuck it under!.

Pressing Strength:
4 x 5 Handstand Push-Ups (@3111 tempo)

Strict on wall. Modify reps to lower volume if you need to.

Scaling options: Push-Up, Feet on Floor Handstand Push-Up, Feet on Object Handstand Push-Up, Feet on Higher Object Handstand Push-Up

Burpee Capacity
Beginner:
3×12, rest :45
3×8, rest :30
3×6, rest :10

Total Volume: 78

Increasing the volume of each set by just a little bit, so you can remain consistent and keep powering through! Only 2 more reps in each set.

Intermediate/Advanced:
5 x 15, rest :45
3 x 10, rest :30
5 x 5, rest :10

Total volume: 130 burpees

Adding in a 5th set of the 15 with the goal of maintaining the same pace through the extra set and/or seeing if each set can be just a little faster than last week’s! On the 10s get faster, and on the 5s go for broke & see if you can hang on!

Optional Ab Finisher
3-4 Rounds:
:15 Hollow Hold
:15 Hollow Rock
:15 Hollow Hold1
5 Sit-Ups

Rest :30 between rounds.

Modify time domain as needed.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 25, 2020 at 9:33am PDT

Checking in with CFSBKer Emily Asher, who is currently riding out the coronavirus in Mexico! If you’ve been to our art shows you’ve grooved to live performances by Emily’s Band Garden Party. Emily says, “This is Mila a 2 year old Husky. We’re in Oaxaca, Mexico. This was originally planned to be a three week language immersion trip but, ya know, the world right now with a closed US/Mexico Border… so instead of cutting my trip short and racing home to my zero gigs and quarantine, I decided to shelter here and continue my Spanish studies and live with my host family. I haven’t found any weights available over 8lbs so Mila is the most elegant option”

Today: Yoga for Athletes with Coach Whit

Join us this TODAY at 7am for Yoga for Athletes with Coach Whit. With change and uncertainty hovering, now is a perfect time to ground ourselves, stay in our bodies, maintain our range of motion, restore our energy, and breathe. In this class, we’ll incorporate some basic yoga poses, passive stretching, active range of motion work, restorative movements, and breathing exercises. All are welcome and no previous yoga experience is necessary. Use it as an hour to get away from the updates, quiet the chatter, and focus on yourself. Use it as a recovery day from your other workouts. Use it as a way to connect with our community. Use it as a way to chip away at improving your mobility and joint health so eventually you can get back in the gym and kick ass! Can’t wait to see you.

As with our other classes, you’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes. 

Here’s the rest of our schedule for this week:

Thursday 3/26
7am Yoga for Athletes w/ Whitney
6pm Mat Pilates w/ Frank

We’re offering virtual CFSBK Kids classes this week to get those kiddos moving! Here’s what’s happening:

Thursday, 3/26
4:30pm Kids (Ages 5 – 7)

These will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info. 

We’ll have more info on upcoming virtual classes tomorrow!

Question of the Day

Which coach would you like to see do a quarantine version of Carpool Karaoke?

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Boccaccio’s Medicine JSTOR Daily
Everything You Ever Wanted to Know About the Plank But Were Afraid to Ask Breaking Muscle

Locked & Loaded WOD Whiteboard Explanation 3.25.20

Warm Up
3 Rounds: 
1:00 Bottom of Squat Hold (unweighted to start, add goblet if you can)
16 Alternating Plank Shoulder Taps
10 Alternating Cossack Squats (unweighted to start, add goblet if comfortable)

Strength
Superset:
A1) 3 x 10-15 1 1/4 Goblet Squats
A2) 3 x 6-12 Each Arm Standing Biceps Curls

WOD
AMRAP 8 Minutes:
8 Each 1-Arm Overhead Lunges (alternate legs for 8 reps, then switch arms)
16 Alternating Quadruped Dumbbell/Kettlebell Pull Throughs
10 Air Squats

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A post shared by Jessica and Christian Fox (@alchemy_nutrition_and_wellness) on Mar 24, 2020 at 11:14am PDT

Need a quick and easy quarantine meal? Coach Fox has your back! 

Maintaining Your Health and Nutrition in Unstable Times

How are you doing? How’s your health and well being? Are you staying active, cooking and eating nutritious foods, and finding ways to connect? Are you sleeping well since you’re not “going in” to work? If your answers are “great”, “great”, and “yes x 5,” then take this virtual high-five and keep up the great work. Feel free to move along… nothing to see here. For the rest of us, continue reading!

If zero was a “normal” amount of stress we dealt with just a few short weeks ago and sixty is what we have on our plate now, it sure seems like we’ve gone from zero to sixty in the blink of an eye. And every time I peek at the road it seems we’re going faster still. It’s difficult right now to take a breath or two, to make decisions, to care for ourselves. Some people are out of work with no income, uncertain when they’ll be able to return. Some have had their lives flipped upside down with mandatory work-at-home schedules and kids out of school. Still others are working even harder in even more challenging circumstances. There’s a lot that’s out of balance right now as we collectively do our part to manage the spread of the coronavirus while still doing our best to manage our lives.

Many of us are scared, and it’s okay to admit it. Maybe you have higher risk persons in your life who’s health you’re concerned about, and are worried about what happens if they get sick. Maybe you’re not worried about the virus itself, but how it will impact your life: your routine, your financial future, your overall well being. In times like this with so many things up in the air and the news changing by the hour, it’s even more important to focus on the things we can control, to try and not wonder and worry about things beyond that. Easier said than done and frustratingly true, but all we can really ever choose are our own next steps.

Together, through Alchemy Nutrition + Wellness, Jessica and Christian help clients from diverse backgrounds focus on their own next steps to move forward. We don’t use restrictive diets and meal plans which work “on paper” and promise quick results, yet end up being impossible to follow for any length of time. Instead we focus on basic principles of sound nutrition and wellness. Through client-coach collaboration, strategies and practices are developed to empower and create realistic, lasting changes. Sometimes that means scheduling 5-minute mind-body scans for some much needed downtime, or guiding clients through kitchen cleanups, removing foods they have a history of losing control with. Sometimes it’s simply being there as a soundboard to bounce thoughts, ideas, and feelings off of. Much of the time it’s asking the right questions and listening for answers.

• Based on client feedback and social media, here’s what we’ve been struggling with this week:
• Being cooped up inside with snacks and screen time as the day’s main activities.
• Ordering comfort food take-out again like it’s a civic duty.
• Beginning happy hour daily at noon.
• Staying up late and sleeping even later.
• Taking up cookie or cake baking as a hobby and eating all the results.
• Getting in far less daily movement and lacking motivation.
• Feeling uninspired to “behave”, treating the situation like a vacation.
• Hearing the cat angrily demand a can of tuna in fluent English.

And we get it. It’s a difficult time and whatever you’re doing to cope, it’s all understandable… all of it. (We’ll except for the cat one…please make an appointment online with a therapist to discuss ASAP). We’re human mammals seeking to be soothed, using comforting thoughts and actions to that end. And all that stuff works… for a while… until it doesn’t, right? When the future seems uncertain it’s easy to lose focus on the actions right in front of us that would lead to progress. If you’ve always put off the work to change a few habits until a “quieter time”, maybe now you have it. Now can be a GREAT time to focus on a few of your health, nutrition, and wellness goals. They can be an anchor for you, providing something other than the things outside of your control to focus on. Why not now? If not now, when? We can help you find that focus along with accountability to your progress.

We realize that everyone is at a different place right now (though not literally since last week 🙂 ) so we’re offering a few options in hopes of meeting you where you’re at.

Aside from our tried and true 12 month program which clients have been using with success for years, we’re now offering shorter commitment options of 3 and 6 months. The habits in our shorter term programs are planned and curated to serve as a stable bridge to navigate through these uncertain times.

And to go a step further in an effort to make nutrition and life coaching more accessible to you, for this start date we’re offering a few sliding scale payment options.

Benefactor: $200/month
Sustaining: $150/month
Mid: $100/month
Base: $50/month

The Sustaining rate represents the actual cost to operate our program. If you can afford this level or higher, you’ll assist our efforts to offer lower sliding-scale rates to those who cannot afford to pay more at this time.

We’d love to tell you more.

Sign up here to receive an invitation to one of our free info sessions being held “live” this Thursday, March 26th at 12pm and 7:15pm. As a thank you for attending you’ll receive a free resource guide containing some effective ideas and practices to apply right now to focus on your fitness and wellness during stressful times.

Today: Virtual Classes at CFSBK

Join us today at 7am for Locked & Loaded with Coach Whit and at 12pm for Locked & Loaded with Coach Nick. As with our other classes, you’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes.

Don’t forget that we’ve added a Yoga for Athletes class tomorrow at 7am. Scroll down to yesterday’s post for our full schedule.

Question of the Day

Who is someone that you have connected with in the last week that you might not have before social distancing?

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Now Is the Best Time Ever to Adopt a Dog Outside
Exercising During Coronavirus: Can I Jog? Is that Water Fountain Safe? NY Times

Locked & Loaded WOD 3.24.20

Warm Up
3 Rounds:
8 Each Staggered Stance Single Leg Toe Touches
:30 Reverse Bridge Plank
16 Alternating Plank Shoulder Taps

Strength
Superset:
A1) 3 x 6-10 Each 1-Arm DB Floor Press
A2) 3 x 8-12 Each Single-Leg Contralateral Romanian Deadlift

WOD
20 Minutes at Low Intensity:
10 1-Arm Suitcase Deadlifts (left arm)
8 1-Arm Hang Cleans (left arm)
40m or :30 Single-Arm Front Rack Carry/March (left arm)
:30 Tall Plank
10 1-Arm Suitcase Deadlifts (right arm)
8 1-Arm Hang Cleans (right arm)
40m or :30 Single-Arm Front Rack Carry/March right arm
:30 Hollow Hold

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