Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded Whiteboard Explanation 5.22.20

Warm Up
3 Rounds:
5 Inch Worm + Yoga Push Ups
8 each Seated Dumbbell External Rotation
8 each Sciatic Nerve Floss

Strength
Superset:
A1) 3 x 10-14 each leg Rear Foot Elevated Single Leg Contralateral Dumbbell/Kettlebell Deadlift

3 seconds down. Add volume slightly to last week’s work.

A2) 3 x 3 each :10 Overhead/March hold+5 Presses

1 Rep=10 second Overhead Hold/March, then 5 Presses.  Do 3 each arm for 3 sets.

WOD
3 Rounds with 2:00 Rest:
1:00 Russian Twists
1:00 1-Arm Russian Kettlebell Swings
1:00 Sit-Ups
1:00 Burpees

Switch arms as needed but try to stay as close to even as possible.  Hand-to-hand is a great option with a kettlebell.

Post work to comments.

_____________________

FIT 55+ At Home WOD 5.22/20

Warm Up
3-4 Rounds (at a deliberate pace):
10 Alternating Wide Stance Toe Touches
10e Single Arm Scaption Raises
10 Glute Bridges

Strength
4-5 Sets (each):
6-8 Lunge + Squat Complexes (Lunge Right + Lunge Left + 2 Squats = 1 rep)
8-10e Single Arm Bent Rows

Hold something for balance on the complex or add weight as appropriate. Use the non-working arm on the Single-Arm Rows as balance as appropriate.

Conditioning
2 Rounds: 
6 Minutes (continuous effort at a medium pace): 
8-10e Single Arm Cleans
6-8e Single Arm Push Presses
30 Low Box Runner Steps

Rest 2:00 between rounds. Beginning the second round with the cleans and aim to score the same or close to the same on each round.

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 21, 2020 at 2:43pm PDT

Tonight: Virtual Wine Tasting at 5:30pm

CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting TONIGHT at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting.

Feel free to pop just one cork or several, but these selections are merely a guide – Tom will be taking you through (read, b.s.’ing about) each wine, but you can surely taste whatever you have on hand. Or find similar wine(s) (New Zealand Sauvignon Blanc, Spanish Tempranillo, Provençal Rosé) and you’re chillin’ like a villain, since these regions have signature styles. Here’s the wineup:

• Nautilus Estate Marlborough Sauvignon Blanc 2019: $17
• CVNE “Cune” Rioja Crianza 2016: $14
• Commanderie de Peyrassol Cotes de Provence Rose 2019: $20

CFSBK members can call ahead for in-store pickup or call to have the wines delivered, provided that they purchase all three wines. Chris is kindly offering free delivery if you purchase the full package. Q&A plus shit-talking is sure to ensue.

Chris Modica’s Bio: “I opened Brooklyn Wine Exchange back in December 2009. The idea was not only to offer a great selection of wine and spirits, but to eventually incorporate an educational aspect to our business. About a year into opening  we began hosting wine classes in the back room of our shop. And now, several years later, our classes have become an integral part of our shop. I was born in Carroll Gardens and lived here for most of my life and first joined CFSBK about 8 years ago. But for well over a year now I’ve been working with Katie Harper post knee/shoulder surgery – and she’s killing me!”

Tom Shpetner’s Bio: “I’ve been interested in food since 1968, and I’ve been collecting and enjoying wine since 1989, when I took a full-semester course (for Ivy credit!) at the Cornell Hotel School. I spent a big chunk of my career on Wall Street… but, most recently, I was a floor sommelier for the TAO Group of restaurants, having a great time connecting with guests tableside. We had the wind at our backs; KILLER service, great cuisine, fun wines, creative cocktails, and wonderful spaces. Every day, I miss the guests, the team, and now, even my sore feet. Despite the difficult things, it was immediately clear that people really need to connect… right away, friends from all around have been reaching out, asking for help, advice, and live tastings… so here we are! I’ve been a CFSBK member for 10 years.”

The tasting will take place in our regular Zoom room, which can be accessed with the password CFSBK. See you tonight! 

Question of the Day

Would you rather give up the first bite of your sandwich or the last?

_____________________
Swing to Win Breaking Muscle
A Guide to Dealing with the New Normal Zen Habits

Virtual Class Zoom Room
Password: CFSBK

Road Warriors Cycle 2, Wk4, Day 2

Warmup 
Joint Prep:
10 Forward/Back Ankle Rocks
10 Quadruped Rocks to Shin Stretch
4e Quadruped Hip CARS

3 Rounds:
5 Inchworm w/T-Rotation
10 Bottom-to-Bottom squats
15 Hollow Rocks

Running Prep
400m Run

Starting easy but increasing intensity. Rest as needed before work.

Workout
5 Rounds:
10 Burpees
15 Squats
200m Sprint

• Rest 3 min between intervals. High intensity but aim for consistent splits.
• Similar to 2 weeks ago but less rest and 1 less set.

Cooldown
5 Minute Walk

Then,

Accumulate 10 minutes: Standing Forward Fold, Ground Based Hip Circles, Pigeon Pose, Down Dog

Post work to comments.

_____________________

Brittnastics 5.21.20

Body Awareness & Play
3 Rounds of Forward Roll Progression Work:
3 Upper Back Off 
3 Lower Back Off 
3 Baby Candlestick Roll

Cartwheel Progression 
Carl Paoli’s “4 Points of Contact”
5×3-5 Bear Position Circles

Safe for everyone to try! And can be done inside or out!

Freestanding Handstand Work

Prep/Option for Athletes Not Quite Ready for Freestanding Work

3 Rounds:
4 each Handstand Leg Lift
:10 Floor Body Tightener
:10 Chest-to-Object (can use a spotter or set your object up so you’re between it and a wall)

and/or

8-10 Attempts at Freestanding Handstand

For those of you who are comfortable trying this again! Remember, try to kick up close to the wall without actually touching the wall. Or, you can go back to your “floaters” drill. Another option would be having someone spot you.

Handstand Walking Strength and Skill Work
Prep:
3 x 6-10 Box Shifts (add load from last week)
3 :10 Single-Arm Hold (add load or time under tension from last week)

+

Walking Work:
5 x 1-2 reps of Side-to-Side Walking

With feet on box or in hollow body position on wall. You can count 1 rep as going 3-5 steps one way & 3-5 steps the other way. If you’re more advanced play with your Handstand Walking Start Drill + in-place marches. Watch the video for the ideas of how to scale up!

Handstand Push-Up Work
3 x 4-6, rest :60
2 x 6-8, rest :60
1 x 10-12, rest :60

Start with your hardest variation for the 3 sets, then make it easier for each subsequent set. For example, maybe you do 3 sets of 4-6 reps with your feet on a 30 inch surface, then you do the 2 sets on a 24 inch surface, and the 1 set on a 20 inch or less surface. Make sure to get that “tripod position” in the bottom by loading the shoulders forward & down not just down! 🙂

You could also do this with Push-Ups starting on the floor then going up to a surface, etc. Lots of ways to play it and get the pressing in!

Walk Endurance Finisher
Accumulate 3 Minutes of Bear Position Walks (feet on towel or sliders)

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 20, 2020 at 1:32pm PDT

Some gym renovations while we’re closed. Squaring all the mats up, filling in the gaps along the wall, and using mending plates to secure the front mats so they’ll stay in place

A Note from Coach Brittany

Hi all! Thanks again for following along with our Brittnastics programming. A couple of updates! This is the last week of this cycle, next will be another break week, and then we will resume. I hope you have acquired some tools to continue practicing press handstand progressions, freestanding handstands, and handstand walking. This week you’ll see a lot of similarity to last week’s work. I encourage you to progress where you can and continue to spend time in areas you haven’t quite mastered yet. People have achieved their first freestanding handstands, slayed burpee conditioning, achieved first strict handstand push-ups, and improved in countless other ways. I love that people are getting to know themselves and their bodies through gymnastics.

Secondly, I have to cancel this Saturday’s virtual gymnastics class, unfortunately. I hope you will still complete your last day of press handstand work. Feel free to tag me if you post to Instagram. I love to see it!

Tomorrow: Virtual Wine Tasting at 5:30pm

Mark your calendars for a CFSBK-exclusive Zoom session on wine. CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting tomorrow, May 22nd at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting.

Our wine wasting will revolve around three selections that you can find for 10% off each at Brooklyn Wine Exchange, which is in Cobble Hill on Court Street between Atlantic Avenue and Pacific Street (Chris has a Vespa, and he aims to use it, so delivery is an option.) Tell the shop you’re part of the #cfsbksquad for your discount on these three gems.

Here’s the wineup:

• Nautilus Estate Marlborough Sauvignon Blanc 2019: $17
• CVNE “Cune” Rioja Crianza 2016: $14
• Commanderie de Peyrassol Cotes de Provence Rose 2019: $20

CFSBK members can call ahead for in-store pickup or call to have the wines delivered, provided that they purchase all three wines. Chris is kindly offering free delivery if you purchase the full package.

Check out the event page to learn more about Tom and Chris!

Question of the Day

What’s a TERRIBLE movie that you love?

_____________________
30 Animals That Look Like They’re About to Drop the Hottest Album of the Year boredpanda
20 Weights-Free Exercises to Help Your Deadlift BarBend

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded Whiteboard Explanation 5.20.20

Warm Up
3 Rounds: 
10 each leg Half Kneeling Russian Twists
8 1 + 1/4 Air Squats
10 Alternating Lateral Lunges

Strength
Superset:
A1) 3 x 16 Goblet Jumping Lunges
A2) 3 x 6-10 1-Arm High Pulls

Conditioning
8 Rounds:
1:00 AMRAP, 1:00 Rest 
8 Goblet Gate Swings
20 Bicycle Crunches

High intensity, but try and maintain or improve across rounds.

Post work to comments.

_____________________

FIT 55+ At Home WOD 5.20.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Arm Swings 2 Ways
5e Leg Swings 2 Ways
5e Bear Crawl Steps, Forward and Back
:20 Reverse Bridge Plank

Strength
4-5 Sets (each):
8-10 Sumo Deadlift High Pull
8-10e Side Plank Rotations

Conditioning
4 Rounds:
In 2:00 seconds, working at a continuous fast pace…
30 Jumping Jacks
15 Sit-Ups
Max Burpees in remaining time
Rest 1:00 between rounds

Begin each round with Jumping Jacks.

Post work to comments.

Today in CFSBK History

For the past few weeks we’ve been dipping into our vast archive to give you into CFSBK’s days of yore. Last week we revisited a 2014 interview with Bob S., a longtime CFSBKer and Regionals Masters Athlete. This week we’re fudging it just a little because May 20th, 2008 fell on a rest day and back then we didn’t even do rest day blog posts (crazy!). So here’s the photo that appeared on the blog on May 21st, 2008 with the caption “Anterior Bail/Posterior Bail (dramatic face not necessary).” Yes, that’s baby Coach David Snatching in The Lyceum on 4th Ave., our home before we moved to 597 Degraw.

Also on the blog that day was the note “Check out the CFG website. There is a good likelihood that Jeremy Fisher will be representing CFSBK at the games this year!” And Coach Jeremy did go on to represent CFSBK at the 2008 CrossFit Games, where he came in 33rd out of 196th competitors on the men’s side. You can feast your eyes on the rest of that week’s post via the Internet Archive’s Wayback Machine HERE.

Question of the Day

Would you rather know every human language or how to talk to animals?

_____________________
DIY Sandbag CrossFit (video)
Training in the Time of COVID-19 Starting Strength

Virtual Class Zoom Room
Password: CFSBK

What is your go-to donut?

_____________________
How to Maintain Motivation in a Pandemic NY Times
How American and Chinese Values Shaped the Coronavirus Response TED

Virtual Class Zoom Room
Password: CFSBK

WOD
EMOM 30 Minutes (6 Rounds):
1) 12 Kettlebell/Dumbbell Bilateral Bent Over Row w pause at top
2) 16 Alternating Goblet Reverse Lunges
3) :30 Squat Hold (weight optional)
4) :30 Front Plank then AMRAP Goblet Squats in remaining time
5) Rest

Post work to comments.

_____________________

FIT 55+ At Home WOD 5.18.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Quadruped Hip Circles (each direction and each leg)
5e Prone Ys and Ws
10 Alternating Supported Lateral Lunges

Strength
4-5 Sets (each):
6-8 Tall Kneel to Standing, Alternating Legs
8-10 Push Up + Shoulder Taps

Conditioning
16 Minutes of Continuous Effort:
8 Backpack Bent Rows
8 Backpack Thrusters
8 Sit Up to Hips Up

Aim to move consistently the entire time at a moderate effort, breaking only as needed. 

Post work to comments.

CFSBK members get 10% off and free delivery the package listed below 

This Friday: Virtual Wine Tasting with Chris and Tom

Mark your calendars for a CFSBK-exclusive Zoom session on wine. CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting on Friday, May 22nd at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting.

Our wine wasting will revolve around three selections that you can find for 10% off each at Brooklyn Wine Exchange, which is in Cobble Hill on Court Street between Atlantic Avenue and Pacific Street (Chris has a Vespa, and he aims to use it, so delivery is an option.) Tell the shop you’re part of the #cfsbksquad for your discount on these three gems.

Feel free to pop just one cork or several, but these selections are merely a guide – Tom will be taking you through (read, b.s.’ing about) each wine, but you can surely taste whatever you have on hand. Or find similar wine(s) (New Zealand Sauvignon Blanc, Spanish Tempranillo, Provençal Rosé) and you’re chillin’ like a villain, since these regions have signature styles. Here’s the wineup:

• Nautilus Estate Marlborough Sauvignon Blanc 2019: $17
• CVNE “Cune” Rioja Crianza 2016: $14
• Commanderie de Peyrassol Cotes de Provence Rose 2019: $20

CFSBK members can call ahead for in-store pickup or call to have the wines delivered, provided that they purchase all three wines. Chris is kindly offering free delivery if you purchase the full package. Q&A plus shit-talking is sure to ensue.

Chris Modica’s Bio: “I opened Brooklyn Wine Exchange back in December 2009. The idea was not only to offer a great selection of wine and spirits, but to eventually incorporate an educational aspect to our business. About a year into opening  we began hosting wine classes in the back room of our shop. And now, several years later, our classes have become an integral part of our shop. I was born in Carroll Gardens and lived here for most of my life and first joined CFSBK about 8 years ago. But for well over a year now I’ve been working with Katie Harper post knee/shoulder surgery – and she’s killing me!”

Tom Shpetner’s Bio: “I’ve been interested in food since 1968, and I’ve been collecting and enjoying wine since 1989, when I took a full-semester course (for Ivy credit!) at the Cornell Hotel School. I spent a big chunk of my career on Wall Street… but, most recently, I was a floor sommelier for the TAO Group of restaurants, having a great time connecting with guests tableside. We had the wind at our backs; KILLER service, great cuisine, fun wines, creative cocktails, and wonderful spaces. Every day, I miss the guests, the team, and now, even my sore feet. Despite the difficult things, it was immediately clear that people really need to connect… right away, friends from all around have been reaching out, asking for help, advice, and live tastings… so here we are! I’ve been a CFSBK member for 10 years.”

News and Notes

• We’re now offering a 10-class punch card for our virtual classes. Go HERE to buy one.
• Question of the Day: If you had to eat one breakfast for the rest of your life what would it be?

_____________________
A Curator Reevaluates the Incredible Legacy of Michael Jordan Smithsonian
2 Front Loaded Squat Variations Every Lifter Needs More Of BarBend

Virtual Class Zoom Room
Password: CFSBK

Road Warriors Cycle 2, Wk3, Day 3

Warm Up
Ankle Mobility
5e: Forward/Back Rocks, Forward/Lateral/Curtsy Reaches

3 Rounds:
5e Shinbox Flow
5e Hip circles in Lunge
5 Inchworms with Yoga Push Up
10 Squats

Workout
1200m x 3

• Rest/walk 4 min between intervals.
• Nasal breathing
• Aim for consistent split times for all 3 sets.

Cooldown
3-5 Minute Walk

Accumulate at least 10 minutes of: Lying Figure 4, Seated Twist, Couch Stretch, Down Dog Calf March

Bonus… Active Recovery class at 10am!

Post work to comments.

This Week at CFSBK in Review

1. On Monday, Coach David offered the above video update on the state of the CFSBK union. We’ve also launched this Covid Updates page where you can find the latest news. Finally, we could use your feedback on how best to go about reopening in the future. Go HERE to do that.

2. Join Chris and Tom this Friday, May 22nd at 5:30pm for a CFSBK-exclusive virtual wine tasting. Details can be found on the event page.

3. On Tuesday, Sarah C. provided a dispatch from the frontline of Brooklyn Methodist Church, where she works as an ICU nurse. It’s an uplifting read that you don’t want to miss!

4. We continued our Today in CFSBK in History series with a flashback to 2014 and a great interview with Masters athlete Bob S. 

5. Join Coach Fox this morning at 10am for Active Recovery! Head over to the Virtual Class Info page to get in on the action and show your body some love.

Question of the Day

What is your favorite thing to put peanut butter on?

_____________________
Abraham Lincoln Was a Skilled Wrestler and a World-Class Trash Talker Sports Illustrated
Spartan Race Plans a Comeback Despite the Coronavirus Outside

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 5.16.20

Warm Up
10 Minutes for Quality:
8 Double Kettlebell Romanian Deadlift (3 second negative)
20 Bicycle Crunches 
5-10 Push-Up Shoulder Taps
5 Bent Over YTWs (light or no weight) 

Conditioning
5 Rounds:
:30 Kettlebell/Dumbbell Deadlifts 
:30 Tall Plank 
:30 Burpees 
:30 Rest  
:30 1 Arm Kettlebell/Dumbbell Swings
:30 Squat Hold
:30 Jumping Air Squats
:30 Rest

Post work to comments.

_____________________

Brittnastics 5.16.20

Warm Up
3 Rounds:
7 each side Weighted or Unweighted Windmills
7 Compression Sit-Up to Pancake 
7 Seated Straddles + 7 Circles In and Out

Moving our prep work into the warm up. 🙂

Mobility
8 each side Adductor Rocks & Rotations
Frog Stretch PAILs & RAILs

Strength
5 x 1.1 Wall Assisted Straddle Press (can also do spotter assisted)

Rest :20, rest :60.

Modifications: wall assisted negative only (kick up to handstand and straddle down slowly), partner spotted negative or full press (last week those in class who had a spouse/roommate/partner were able to complete the press negative with a spotter, which was super fun!), towel pike/straddle ups or straddle hops.

OR

5 Rounds:
A1) :20 Wall Facing Hollow Body Handstand

Immediately into…

A2) 6 Straddle Hops (or your Towel Straddle Ups)

Finisher Work
4 Rounds:
6/6 Super Slider Lateral Lunges
6-8 Super Slider Ab Roll Outs

Go as low as you can on both movements while holding good positions!!

Good position for lateral lunge: neutral spine, knee in line with foot, maintaining toes of extending leg facing forward & in line with other foot

Ab roll out: no arching of spine, butt squeezed and tucked, arms straight.

Post work to comments.

Weekend Classes

Get your socially distanced fitness on with us this weekend! We have a few classes to choose from. Here’s our schedule:

Today
10am Locked & Loaded
12pm Brittnastics

Sunday
10am Active Recovery

Click over to the Virtual Class Info page to join us. 

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 5.15.20

Warm Up
3 Rounds:
5 Inch Worm + Yoga Push-Ups
8 each Seated DB External Rotation
8 each Sciatic Nerve Floss

Strength
Superset:
A1) 3 x 8-12 each leg Rear Foot Elevated Single Leg Contralateral Dumbbell/Kettlebell Deadlift

3 seconds down.

A2) 3 x 3 each :10 Overhead/March Hold+5 Presses

1 rep = 10 second Overhead Hold/March, then 5 Presses. Do 3 each arm for 3 sets.

WOD
3 Rounds with 2:00 Rest:
1:00 Mountain Climbers
1:00 1-Arm Clean and Jerks
1:00 Sit-Ups
1:00 Russian Swings

Switch arms as needed but try to stay as close to even as possible.

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 5.15.20

Warm Up
3-4 Rounds (at a deliberate pace): 
8 Reverse Bridge Plank-Ups
8e Side Plank-Ups
8e Bear Position Shoulder Taps

Strength
4-5 Sets (each):
5 Lunge + Squat Complexes (lunge right + lunge left + 2 squats = 1 rep)
1:00 Tall Plank

Hold something for balance on the complex or add weight as appropriate. Scale up to single arm planks as able, holding for :30 each arm. 

Conditioning
3 Rounds: 
4 minutes of continuous effort at a medium pace…
10 No-Push-Up/No-Jump Burpees
15 Lateral Step Overs (1 rep = left + right)
30 Prone Mountain Climbers (1 rep = left + right)

Rest 1:00 between rounds. Beginning each round with the Burpees and aim to score the same or close to the same on each round.

Post work to comments.

Coach David and Dr. Judy made a cameo in a CrossFit HQ video posted this week! This thumbnail image is taken from another HQ video profiling Dr. Judy and her husband Dr. Mike. Watch it here! 

Today: Free Morning Meditation at 8am

Join Coach Fox Tuesday and Friday mornings at 8am for free 30 minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.

We’re also offering 7am and 12pm virtual Locked & Loaded classes today. Go HERE to see our full weekend schedule. 

Question of the Day

What store would you live in?

_____________________
During COVID-19 Healers Need Healing Too Scientific American
What Is Chronobiology? JSTOR Daily

Virtual Class Zoom Room
Password: CFSBK

CFSBK Road Warriors Cycle 2, Wk3, Day 2

Warm Up
Ankle Mobility
5e: Forward/Back Rocks, Forward/Lateral/Curtsy Reach

3 Rounds:
5e Forearm to Instep w/Rotation
10 Boot Straps
15 Hollow Rocks

Running Prep
400m Run

Starting easy but increasing intensity. Rest as needed before work.

Workout
6 Rounds:
10 Alternating Plank Walk Ups
12 Alternating Jumping Split Squats
100m Sprint

• Rest 3 min between intervals. High intensity but aim for consistent splits.
• Ok to sub Lunges or Squats if needed.

Cooldown
3-5 Minute Walk

Then, 

Ground Based Hip Circles, Standing Figure 4, Pigeon Pose, Down Dogs

Post work to comments.

_____________________

Brittnastics WOD 5.14.20

Body Awareness/Play
5 Sets:
2 Jump ¼ or ½ Turns

Rest :60 between sets.

and/or…

Forward Roll Progression Work
3-4 Rounds:
3 Upper Back Off 
3 Lower Back Off 
3 Baby Candlestick Roll

Understanding the Forward Roll:

Just by working our handstands, handstand push ups, headstands, core work (hollow body, hollow body rocks, candlestick rolls, compression drills) we have actually done a lot of prep for forward rolls!

Freestanding Handstand Prep/Option for Athletes Not Quite Ready for Freestanding Work
3 Rounds:
4 each Handstand Leg Lift
:10 Floor Body Tightener
:10 Chest to Object (can use a spotter or set your object up so you’re between it and a wall)

and/or

8-10 Attempts at Freestanding Handstand

For those of you who are comfortable trying this again! Remember, try to kick up close to the wall without actually touching the wall. Or, you can go back to your “floaters” drill. Another option would be having someone spot you.

Handstand Walking Strength & Skill
Superset: 
A1) 4 x 6-10 Alternating Box Shifts
A2) 4x ~ :10/arm single arm box hold

Rest as needed between sets.

Handstand Push-Up Strength
Superset: 
A1) 4 x 6-10 Bench Press or Floor Press

Since a lot of people only have access to one dumbbell, you can definitely perform a single arm variation of this movement! Depending on the weight you have, shoot for somewhere between 4 sets of 6-12 reps per arm (or bilaterally if you have a matching set).

A2) 4 x 6-10 Diamond Push-Ups

Rest as needed between sets.

Post work to comments.

Pop some bottles with Tom

Friday, May 22nd: Virtual Wine Tasting with Chris and Tom

Mark your calendars for a CFSBK-exclusive Zoom session on wine. CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting on Friday the 22nd at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting. Q&A plus shit-talking is sure to ensue. Save the date! More details are forthcoming.

Question of the Day

If you could domesticate any animal, which one would you chose?

_____________________
Watch Arnold Teach Training in This Fun Retro Video BarBend
“The Mountain” Bjornsson Deadlifts 501kg to Set World Record Reuters

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 5.13.20

Warm Up
3 Rounds: 
6 Samson Lunges + Air Squat 
8 Prone Lift Offs
10 Alternating 90/90 Hip Rotations

Strength
1-Arm Front Squat+1 Lunge:
3 x 6-12 each

4 seconds down, 3 seconds up on Squats only. Lunges at normal tempo. Increase volume by 1 or 2 reps from last week. 

Conditioning
6 Rounds:
1:00 AMRAP, 1:00 Rest
6 each 1-Arm Front Squats 
12 Sit-Ups

High intensity, but try and maintain or improve across rounds.

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 5/13/20

Warm Up
3-4 Rounds (at a deliberate pace): 
6e Standing front Leg Raises
6e Bird Dogs
6 Plank to Down Dog + Calf March
20 Jumping Jacks

Strength
4-5 Sets (each): 
6-8e Single Leg Romanian Deadlifts
:30 Prone Thumbs Up “W” Hold

Modify the Deadlifts to a split stance as needed.

Conditioning
6 Rounds:
In 90 seconds, working at a continuous fast pace, complete as many sets as you can of…
20 Low Box Runners (left + right = 1 rep)
10e Single Arm Tall Muscle Snatches
Max Backpack Swings in remaining time

Rest 1:00 between rounds. Begin each round with the 20 low box runners.

Post work to comments.

W

Today in CFSBK History

Last week we reached deep into the archive to let you know what was happening at CFSBK on May 5th, 2010. This week we fast forward to May 13th, 2014, when the blog featured “The Master: An Interview with Bob Semmens and Coach McDowell.”  It’s an awesome interview with CFSBK Masters athlete Bob S. (pictured above) and deals with his experience as a Regionals Masters athlete. In the comments section there were kind words for Bob and rooms for rent.

Question of the Day

What’s the most memorable music video of your childhood?

_____________________
These Streets May Stay Open Forever Reasons to Be Cheerful
Is Seltzer Water Healthy? The Conversation