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Locked & Loaded WOD Whiteboard Explanation 5.12.20

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Road Warriors Cycle 2, Wk3, Day 1

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

Then,

3 Rounds:
5e Alternating Standing Toe Touches
5e Lateral Hurdle Step Overs
5e Side Plank Rotations
5e Spider-Man Mountain Climbers

Workout
25 Minutes (move at a continuous pace through the following):
550m Run
20 Mountain Climbers
25 Squats

• Goal is steady pace while maintaining nasal breathing.
• Use a mat, gloves or a small towel to protect hands if desired.

Cooldown
Accumulate 10 Minutes: Standing Quad Stretch, Runners Stretch, Down Dog Calf March

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CFSBKer Sarah Costigan hard at work in the ICU at Brooklyn Methodist. Today we’re honored to bring you her thoughts on the COVID-19 crisis. Read on! 

A Dispatch from Sarah C.

For the past three years I’ve been working as a nurse at Brooklyn Methodist Hospital here in Park Slope. Most recently I’ve been the manager of the Surgical and Medical Intensive Care Unit .It has been a fantastic place to work. As a nurse, I’ve been incredibly happy.

In the past 10 weeks, I’ve seen my nursing career, and Brooklyn Methodist in a different light.

We (doctors and nurses) have been fighting the good fight to defeat COVID-19. It’s been incredible. Something very hard for me to write or talk about. We’ve been through some incredibly tough days, and unfortunately I don’t think we are done. But what keeps me coming back every day is the teamwork, the sacrifice, and the cohesiveness. There is so much media about what is happening here in the hospitals of NYC. Some of these claims are utterly heartbreaking, but then many are incredibly uplifting. Every day I watch someone do something outside of their job description just to make a peer’s day a little easier or a patient that much more comfortable. Working tirelessly every day to overcome some piece of this virus. That is what is really happening in these hospitals.

As hard as it has been, what stands out to me is the beauty of humanity. The outpouring of love and support from our local community has been amazing. Whether you are walking home late at night after a brutal day, and someone stops to thank you for your service, or we open a window in our unit at 7pm to hear the evening clap, it has given me hope for humanity.

Hope that we will make it through this pandemic, together. Hope that when it’s over, we will lean on each other a little more. Hope that there is still a lot of good left in this world.

Thank you everyone for staying home. Thank you for wearing your mask in public. Thank you to everyone who takes a minute out of their day to give thanks to essential workers. You may not believe it, but those two minutes of bells and whistles, is what carries many of us through the day. You’re doing your part. We could not get through this without you.

I hope everyone is staying safe and healthy. This week I finally got to really start working out again, since this all started, and it made me miss CFSBK. I hope one day soon we can get back to some kind of norm and will all be reunited at a place we love.

Stay well, stay healthy, and find some glimmer of hope and happiness in your days.

Question of the Day

What kinds of videos send you down a rabbit hole on YouTube?

_____________________
Nurses Have Always Been Heroes JSTOR Daily
Don’t Close Parks. Open Up Streets The Atlantic

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Locked & Loaded WOD Whiteboard Explanation 5.11.20

Warm Up
3 Rounds:
5 each Elbow to Instep w/ Rotation
5 each direction Dual Scapular CARs
20 alternating Lateral Step Overs

WOD
EMOM 30 Minutes (6 Rounds):
1) 12 Alternating Goblet Cossack Squats
2) 6-8 each 1-Arm High Pull
3) 15 Hollow Rocks
4) AMRAP Alternating 1-Arm Man-Makers
5) Rest

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Fit 55+ Gym-less WOD 5.11.20

Warm Up
3-4 Rounds (at a deliberate pace):
5 Boot Straps
5e Lunge Stretch with Rotate and Reach
10 Bent Over Ts

Strength
4-5 Sets (each): 
6-8 Squats + :20 Wall Sit
8-10 Single Arm Presses + 8-10 Single Arm Thumbs Up Shoulder Raises

Move directly from the Squats to the Wall Sit, and directly from the Presses to the Shoulder Raises. Add weight or modify to a chair squat as appropriate. Use a heavier weight for the presses than the shoulder raises if able. 

Conditioning 
16 Minutes of Continuous Effort:
16 Alternating Lateral Lunges
12 Sit-Up to Hips Up
4-8 Push-Up + Shoulder Taps (a rep = 1 Push-Up + 1 Tap each arm)

Hold something for support as needed. Use your arms for momentum on the Sit-Ups and/or anchor your feet. Modify the Push-Ups to the knees or hands elevated as needed.

Here’s a little check in on our thoughts regarding reopening. Please take a minute to fill out our feedback form and check out the new updates page. We miss you.

Reopening Feedback Form

CrossFitSouthBrooklyn.com/updates

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How Much Nature Is Enough? 120 Minutes a Week Doctors Say NY Times

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Road Warriors Cycle 2, Wk2, Day 3

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

3 Rounds:
200m Run
5e Forearm to Instep w/ Rotation
5e Dynamic Runner’s Stretch
5e Single Leg Calf Shifts

Workout
30 Minute Run

• Nasal breathing only.
• Goal is to run at steady pace today and see how much distance you get.

Cooldown
3-5 Minute Walk

Accumulate at least 10 minutes of: Seated Hurdler Stretch, Couch Stretch, Down Dog Calf March, Shin Stretch

Bonus… Active Recovery class at 10am!

Perfect day for a run! 

TODAY: ACTIVE RECOVERY

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

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The Practice of Meticulous Attention Zen Habits
How to Keep Children’s Stress From Turning Into Trauma NY Times

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Locked & Loaded WOD 5.9.20

Warm Up
10 Minutes for Quality:
10 Alternating Forward Goblet Lunges (walking if you have space)
:20 each KB/DB Side Plank 
20 Quadruped Shoulder Taps
16 Alt. Russian Twists 

Conditioning
4 Rounds of :40 Work, :20 Rest
Goblet Squat+Russian KB Swing 
Forearm Plank
:20 Forward :20 Lateral Feet Together Hops
Hollow Hold
1-Arm Tall Plank Row (switch every 5 reps)

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Brittnastics 5.9.20

Warm Up/Movement Work
3 Rounds:
1:00 Straddle Wall Sit
8 Alternating Toe Taps
8 Alternating 90/90 to Straddle

Mobility 
Adductor PAILs & RAILs

Perform after warm up today. In class we will try a different variation.

Prep
3 Rounds:
6 Compression Sit-Up to Pancake
6 Straddle Ups + 6 In/Out Circles in Straddle

Adding a rep this week, you can add 1-3 reps or move slower. 🙂

Strength
5 x 1.1 Straddle Press Wall Assisted

Rest :20 between reps, :60 b/w sets. Options for modification include: kicking up to Handstand and performing the eccentric, straddle hops, spot assisted work (if you have a spotter at home).

For Quality Conditioning and Play!
4 Rounds:
8-10 Towel/Slider Straddle Ups
4 Candlestick to Seated Straddle w/ elevation
4 Pike Jumps + 4 Straddle Jumps + 4 Tuck Jumps
8-10 Alternating Cossack Squats

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Daniel R. under the yoke at Strong Fit right around this weekend in 2018 | Photo by Thomas H. 

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. 

Question of the Day

What’s your favorite fried food?

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Knees Out in the Deadlift Starting Strength
Does the Fitness Industry Have an Alcohol Problem? The Temper

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Locked & Loaded WOD Whiteboard Explanation 5.9.20

Warm Up
3 Rounds:
6-10 Lying Windshield Wipers (option to ad weight)
5 Inch Worm + Yoga Push-Ups
8 Prone Blackburns

Strength
Superset:
A 1) 3 x 6-10 each leg Rear Foot Elevated Single Leg Contralateral Dumbbell/Kettelbell 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 1-Arm Hang Snatch
1:00 Burpees
1:00 1-Arm Suitcase Deadlift
1:00 Sit-Ups

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

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Fit 55+ Gym-less WOD 5.8.20

Warm Up
3-4 Rounds (at a deliberate pace):
8e Bird Dogs
8e Single Leg Hip Bridges
8e Single Arm High Pulls

Strength
4-5 Sets (each):
6-8 Alternating Leg Tall Kneel to Standing
12-15 Push-Ups

Use your arms for balance or place your hands on your thigh or a chair for support on the Tall Kneel to Standing as needed. Or, hold a weight at your chest to make them more challenging. The Push-Ups should be one unbroken set. Modify to the knees or, even better, perform Hand Elevated Push-Ups as needed. Alternately, if you can perform 12-15 Push-Ups easily, scale up to Feet Elevated!

Conditioning
3 Rounds:
3 minutes of continuous effort at a fast pace…
20 Backpack Swings
15 Squats
10 Seated Knee Tucks

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

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 7, 2020 at 1:47pm PDT

Our CrossFit Kids at Fight Gone Bad 2016. We hope you’re all having whatever kind of day you need to have today!

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’s something you don’t understand about today’s youth culture?

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Why Top Athletes Nap So Much Outside
Why COVID-19 Hits Some People and Places Differently Blue Zones

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Road Warriors Cycle 2, Wk2, Day 2 Whiteboard Explanation

Warm Up
Ankle Mobility
5 each: Forward Reach, Lateral, Curtsy

2 Rounds:
5e Samson Lunge with Overhead Reach
:20 Side Plank, left
5e Skater Lunge with Rotation
:20 Side Plank, right
5e Curtsy Lunge with Rotation
20 Shoulder Taps

Running Prep
200m run easy, 200m run moderate, 200m tough

Workout
6 Rounds:
5-10 Push-Ups
15 Squats
200m Sprint

• Rest 3 min between intervals. High intensity but aim for consistent splits.
• Unbroken Push-Up set.

Cooldown
3-5 Minute Walk

Then,

Hip Circles in Lunge, Lunge and Twist, Pigeon Pose, Down dog

Cooldown brought to you by a super special guest!

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Brittnastics 5.7.20

Mobility
Wrist Extension PAILs & RAILs
Shoulder Flexion
Shoulder CARs x 5 reps/arm increasing intensity each rep
Shoulder Flexion PAILs & RAILs

See video! This is the same mobility from last week. Ideally, you guys can perform this work 3+ times each week in order to see progress!

Warm Up
3 Rounds:
3 Inchworm to Hollow
6 Dumbbell or Kettlebell Pullovers + :20 Weighted Hollow
6 No-Push-Up Burpees

Handstand Work
Option 1:
8-10 attempts at Freestanding Handstanding 

For those who feel comfortable, work your Freestanding Handstand & try to balance in place. It’s okay to have a wall behind you for moral support and safety. One thing you can try is to kick up right in front of the wall, without actually touching it! Use your slow, controlled kick up that we have practiced. I’d rather have you under-shoot the Handstand than overshoot.

Option 2:
5 x :20 Box Handstand Hold with feet on higher elevation

This is so you can continue to progress to a more vertical position, loading the shoulders incrementally more each week. Same sets and time domain, but try to add load. If you can’t add load, then add time. In between sets practice your “baby kick ups” or “tuck kick ups.”

Handstand Walking Skill Work
5 Rounds: 
10-20 Handstand Walking variation (see last week’s progressions) + these 2 new variants : )
5-1o each Side Hollow Rocks 

Handstand Push-Up & Single Arm Strength
5 x 4-6 Elevator Handstand Push-Ups

Last week of the elevator variant! Add a set (up to 5 sets from 4 last week) OR add a rep to your set OR increase the body load by increasing elevation (or decreasing elevation if you did push ups :)). Rest as needed in between sets.

4 x 6-8 Single Arm Z Press 

Rest :90-2:00 between arms.

Core and Upper Body Finisher
3 Rounds: 
1:00 Forearm Plank
:30 Plank Up Downs

Rest :60 between rounds.

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Our CrossFit Kids taking off at last year’s Murph Day

Rest Day Classes

Today is rest day from in our Locked & Loaded programming, but never fear! In addition to the Road Warriors and Brittnastics programming above, we also have virtual classes like Yoga and Pilates to choose from. Here’s today’s schedule:

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

More info can be found on the Virtual Class Info page! 

Question of the Day

What is your current musical obsession?

_____________________
Getting Kids to Move NY Times
Super-Constipated Florida Lizard Breaks Records with Gargantuan Poop Smithsonian

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Locked & Loaded WOD Whiteboard Explanation 5.6.20

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

Strength
1-Arm Front Squat+1 Lunge:
3 x 5-10 each side

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 
10 Alternating Gorilla Rows
10 Alternating Goblet Reverse Lunges

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

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Fit 55+ Gym-less WOD 5.6.20

Warm Up
3-4 Rounds (at a deliberate pace):
6e Standing Foot Circles *each direction and each leg*
6e Standing Single Leg Opposite Hand Toe Reach
6 Tall Plank to Down Dog

Strength
4-5 Sets (each):
8-10e Single Arm Sumo Deadlifts
8-10e Single Arm Bent Rows

Have 2 different loads to work with today. A heavier one for the deadlifts and a lighter one for the upright rows. 

Conditioning
8 Rounds:
In 1 Minute, working at a continuous fast pace, complete as many sets as you can of…
20 Jumping Jacks
5 No Push Up-No Jump Burpees

Rest 1:00 between rounds.

Begin each round with the 20 Jumping Jacks. 

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Today in CFSBK History

Through the magic of the Wayback Machine, we can see what was happening on the CFSBK blog (from before crossfitsouthbrooklyn.com even existed) exactly 10 years ago to the day. On May 5th, 2010 the photo above appeared with the caption “Team Lululemon does Death by Dumbbell Hang Squat Clean Thruster.” Yes, that is Coach Whit, who was working for Lulu at the time, before she became a CFSBK coach! In the comments section there was talk of tacos and where to buy Vibram FiveFingers. Check out the rest of the post here. 

Question of the Day

What’s something you’re terrible at?

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Run 100 Miles, 100 Times, in 100 Weeks. Now in a Brooklyn Apartment NY Times
5 Mistakes You Might Be Making Training at Home BarBend

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Locked & Loaded WOD Whiteboard Explanation 5.5.20

Warm Up
3 Rounds: 
16 Alternating Crossbody Toe Touches
10 Inchworm T Rotations
:30 each 1 Arm Overhead Hold/March/40m-ish Carry

Strength
1-Arm Clean and Jerk:
4 x 4-8 each

Conditioning
20 Minutes for Quality:
40m/:30 1 arm Farmer Carry/March/Hold
10 V Ups or Tuck Ups + :15 Hollow Hold (at the end of set)
6-10 each 1 arm Pause Suitcase Deadlifts (pause half way up for 1 sec.)
6-10 Alternating Kettlebell/Dumbbell Leg Lifts 

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Road Warriors Cycle 2, Week 2, Day 1 Whiteboard Explanation

Warm Up
Ankle Mobility
5 each side: Forward Reach, Lateral, Curtsey 

3 Rounds:
20 Jumping Jacks
10 Forearm Planks with Alternating Reach
10 Glute Bridge Marches 
5 Inchworms

Workout
20 Minutes:
Move at a continuous pace through the following…
400m Run
20 Reverse lunges
10 Burpees

• Goal is steady pace while maintaining nasal breathing.
• Wear gloves or bring a small towel for burpees or sub 15 tuck jumps.

Cooldown
Accumulate 10 minutes: Standing Cross Legged Forward Fold, Couch Stretch, Down Dog

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Locked & Loaded Programming Update

Here’s Coach Keith with an update on our ongoing Locked & Loaded programming. Here he explains what you can expect each day of the week in the month ahead. If you’ve been following L&L and/or attending our virtual classes you’ll definitely want to watch!

Question of the Day

What TV show can you watch over and over again?

_____________________
Meditation Is an Athlete’s Secret Weapon Outside
Should You Get an Antibody Test? The Atlantic

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_____________________

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Road Warriors Workout Cycle 2, Wk1, Day 3

Warm Up
DROMs of choice

Then,

3 Rounds:
200m Run
5e Forearm to Instep with Rotation
5e Windmills
5e Single Leg Calf Shifts

Workout
4 x 800m

• Rest/walk 4 minutes between intervals.
• Use nasal breathing.
• Aim for consistent split times for all 4 sets.

Cooldown
4 Minute Walk

Accumulate at least 10 minutes of: Couch Stretch, Lying Figure 4, Lying Spinal Twist.

Bonus: Active Recovery class at 10am!

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Here’s Coach Jess with today’s Road Warriors whiteboard explanation. As the warmer weather sets in, we hope you’ll become a CFSBK Road Warrior, too! 

Today: Active Recovery

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

_____________________
Setting Goals 101 Breaking Muscle
Why the Coronavirus Is So Confusing The Atlantic