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Locked & Loaded WOD Whiteboard Explanation 5.2.20

Warm Up
10 Minutes for Quality:
10 Alternating Cossack Squats (add Goblet optional) 
:15 each Bird Dog Hold 
10 each 1-Arm Sumo Deadlifts
 4-8 each 1-Arm Strict Press

4 seconds down, 3 seconds up. No pause at bottom or top.

WOD 
5 Rounds:
:30 1-Arm Thruster (switch at :15) 
:30 Weighted Sit-Ups (or regular Sit-Ups)
:30 Weighted Hollow Hold
:30 Rest 
:30 Alt. Goblet Lunges
:30 Alt. Gorilla Rows 
:30 Burpee -Swings
:30 Rest

Post work to comments.

_____________________

Brittnastics WOD 5.2.20

Mobility
Adductor PAILs & RAILs

Warm Up
3 Rounds:
5 Inchworms to Hollow (fire up the core, press away from floor, butt tight)
3 Popping Inchworms (dynamic shoulder strength)
3 Straddle Hops (not too wide/hips nice and high)

Prep
3 Rounds:
5 Compression Sit-Ups to Pancakes
5 Seated Straddle + 5 circles each way in Straddle

Strength
3-4 Rounds:
8-12 Towel Straddle-Ups
3-5 Headstand Balance Transfer Straddle Position
3-5 Wall Compression (lying down) OR Wall Negatives

Conditioning
4 Rounds: 
6-10 Tuck or Straddle Jumps
20 ft. Seal Walk or Planche Lean
40 Hollow Rocks
20ft Seal Walk or Planche Lean
6-10 Tuck or Straddle Jumps
Rest :60

Moving with quality.

Finisher
10 breathes at 4 inhale, 6-8 exhale in Seated Straddle

Post work to comments.

Today: Brittnastics at 12pm

Our Saturday virtual Brittnastics class returns today at 12pm! A new cycle started this week, so now is a great time to hop aboard the Britt Bus. Here’s our full weekend 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

Recommend a true crime show, podcast, or book!

_____________________
Can We All Be Like Texas? Reasons To Be Cheerful
Overcome Your Lack of Motivation the Right Way Breaking Muscle

Virtual Class Zoom Room
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Locked & Loaded WOD Whiteboard Explanation 5.1.20

Warm Up
3 Rounds:
6-10 Lying Windshield Wipers (option to ad weight)
:30 each 1-Arm Overhead Hold/March or 40m each Carry
6-10 Push-Ups w/1 second pause at bottom and top

Strength
Single Leg Contralateral Dumbbell/Kettlebell Deadlift:
3 x 8-12 each leg

Tall Kneeling Single-Arm Press:
3  x 8-12 each arm

1 second hold at top and bottom.

Look to increase by 1-2 reps per set or total volume from last week. If you’re working with multiple weights, feel free to increase weight instead of volume if last week was on the lighter side.

WOD
3 Rounds with 2:00 Rest:
1:00 1-Arm Shoulder-to-Overhead
1:00 Sit-Ups
1:00 Russian Swings
1:00 Burpees

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

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 5.1.20

Warm Up
3-4 Rounds (at a deliberate pace):
8e Bird Dogs
8e Side Lying Leg Raises
4e Prone Ys, Ws, Ts

Strength
4-5 Sets each:
12-16 Alternating Cossack Lunges
8-10e Single-Arm Bent Rows

Hold something stable for support on the Lunges and/or Rows as needed.

Conditioning
3 Rounds:
3 minutes of continuous effort at a fast pace…
30 Wall Leaning High Knees
10 Squats
5 Dynamic or Non-Dynamic Burpees 

Rest 1:00 between rounds.  Beginning each round with the low box runners, aim to perform about the same amount of work on all three rounds.

Post work to comments.

Flashback Friday (remember that?): Rob and Pat bean baggin’ at last May’s CFSBK Cornhole Tournament

Today: 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 is the best fast food chain?

_____________________
The 4-Second Workout NY Times
The New Normal Zen Habits

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Road Warriors Cycle 2, Wk1, Day 2 Whiteboard Explanation  4.30.20

Warm Up
3 Rounds:
5 Bottom-to-Bottom squats + 5 Jump Squats
5e Side Plank Rotations
:20 Hollow Rocks/Hold
:20 Down Dog Calf March

Running Prep
100m Jog (½ block)
Line drills: Toe/Heel Walk, Inside/Outside Foot, Bunny Hops, High Knees, Butt Kickers

Workout
8 Rounds:
5 Burpees
100m Sprint

• Rest 2 minutes between intervals. High intensity but aim for consistent splits.
• Sub 10 Tuck Jumps if desired.

Cooldown 
400m Jog
Standing Figure 4 Stretch, Standing Quad Stretch, Standing Calf Stretch

Post work to comments.

_____________________

Mobility
Wrist Extension PAILs & RAILs
Shoulder Flexion
5 each Shoulder CARs (increasing intensity each rep)
Shoulder Flexion PAILs & RAILs

See video!

Warm Up
2 each direction Scap CARS
6 Quadruped Scap Push-Ups
2 each direction Scap CARs
6 Plank Scap Push-Ups
2 each direction Scap CARs
6 Box Handstand Shrugs
2 each direction Scap CARs
6 Wall Handstand Shrugs

Handstand Work
Option 1:
8-10 Handstand Floaters  (1 rep is every time you kick up and attempt the Floater)

Option 2:
5 x :20 Box Piked Handstand Hold

Progressions include: higher elevation–>1 leg up–> wall-facing/non-wall-facing OR increasing the time under tension.

Handstand Walking Work
Option 1:
4×10 Alternating Plank Walk 

Option 2:
4 x 10-20 Alternating Bear Crawl Position 

Option 3:
4 x 5-10 steps right + left Box/Chair Walking 

Strength Work
A1) 4 x 4-6 Elevator Handstand Push-Ups
A2) 4 x :30-1:00 Single-Arm Overhead Holds or Single-Arm Box Pike Hold
A3) 4 x 3 breathes each side Flexion and Extension in Half Kneeling 

Brittnastics Conditioning
4 Rounds:
20 Alternating Shoulder Taps (Box Pike position)
:20-:30 Single-Arm Tall Plank Hold, right
5 Inchworm to Push-Up Plus
:20-:30 Single-Arm Tall Plank Hold, left
20 Alternating Shoulder Taps (Box Pike position)

Rest :60 between rounds.

Post work to comments.

Lucas doing his Lunges at home

A Note from Michelle B.

Michelle B. recently send an email to CrossFit Kids director Coach Lynsey, and we just had to share:

I wanted to say thank you for the kids classes you’ve been offering.  Lucas and Isobel both really enjoy them and are so funny when they do them together. Lucas is pretty competitive but Isobel is not really.  So, that’s a funny dynamic.

Lucas has been exceptionally inspired and thinks he might like to be a CrossFit coach someday. 🙂  He even wrote a workout that he asked me to share with you…

4 Rounds of:
10 Goblet Squats
:30 Plank
10 Alternating Z Press
10 Push-Ups

I appreciated the Z Press addition since I didn’t even know what that was until 2 years ago LOL!

Anyway, all of this to say thank you and be well.

Michelle

Radio Interview with Coach Keith

Coach Keith will appear on The Barbershop with Dr. Christopher Salute tonight at 11pm to discuss mental and physical health. You can tune into the livestream HERE.

Question of the Day

_____________________
How to Manage Cabin Fever Outside
Kids in China Wear Really Wide Hats to Practice Social Distancing NY Daily News

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Locked & Loaded WOD Whiteboard Explanation 4.29.20

Warm Up
3 Rounds: 
5 each Elbow-to-Instep w/Rotation
8 Prone Lift Offs
10 Alternating 90/90 Hip Rotations

Strength
1-Arm Front Squat+1 Lunge:
3 x 4-8 each side

4 seconds down, 3 seconds up on Squats. Lunges at normal tempo.

WOD
EMOM 16 Minutes (4 Rounds):
A) 15 Air Squats
B) 6-10 each 1-Arm Gorilla Rows
C) :30 Front Plank
D) :40 Alternating Goblet Reverse Lunges

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 4.29.20

Warm Up
3-4 Rounds (at a deliberate pace):
10e Wide Stance Torso Rotations
10e Wide Stance Toe Touches
10 Cat-Cows
10e Side Plank Up Downs

Strength
4-5 Sets of each:
8-10e Single Arm Suitcase Deadlifts
8-10e Single Arm Upright 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 fast pace complete…
12 Backpack Swings
6 Odd Object Russian Twists
Tall Plank Hold for the remainder of the minute

Rest 1:00 between rounds.

Use your heavier implement from earlier for the Swings and the lighter one for the Twists. 

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 28, 2020 at 10:09am PDT

We can’t wait for the doors to be open again, but for the time being let’s appreciate the awesome work Tina Fino and Occasional Walldog Sign Co. did on our rollup gate at 597! 

A Note from Abbotsford Road Coffee

Our friends and neighbors at Abbotsford Road Coffee Roasters(3rd Ave. and Sackett St.) want you to know that they’re still roasting and open every day from 9am to 2pm! They’re offering curbside pickup when you phone ahead and deliveries of coffee beans over $50. As always, CFSBK members get 15% off. If you’re ordering from outside their delivery area, you can use the code LSK15% to get the discount.

Question of the Day

Do you have a favorite SNL skit? Post a YouTube link!

_____________________
Let the Sunshine In NY Times
You Can Be Anything The Players’ Tribune (video)

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Locked & Loaded WOD Whiteboard Explanation 4.28.20

Warm Up
3 Rounds: 
10 Alternating Plank Walk-Ups
:15 Reverse Bridge Plank Hold
10 Bottom Half Burpees

Strength
Superset:
A1) 3 x 10-20 Push-Ups
A2) 3 x 10-20 American Kettlebell Swings

Refine swings/increase volume from last week.

WOD
8 Rounds:
1:00 AMRAP, 1:00 Rest
8 Hand-to-Hand Russian Kettlebell/Dumbbell Swings
6 Lateral Burpees Over Kettlebell/Dumbbell

High, but repeatable intensity. Shoot for equal rounds or slightly better as you go.
If you’re doing Dumbbell Swings, a good option is to do 4 each arm rather than going hand-to-hand.

Post work to comments.

_____________________

Road Warriors Workout Cycle 2, Week 1, Day 1 4.28.20

Warm Up
3 Rounds:
20 Jumping Jacks
10 Alternating Spiderman Mountain Climbers
10 Alternating Standing Toe Touches
20 Shoulder Taps

Workout
20 Minutes:
Move at a continuous pace through the following…
400m Run
20 Squats
10 Push-Ups

• Goal is steady pace while maintaining nasal breathing only.
• 200m is approximately the length of one east/west block.
• Wear gloves or bring a towel for Push-Ups.

Cool Down
Accumulate at least 10 minutes of: Couch Stretch, Down Dog Calf March, Lying Prone Scorpion

Post work to comments.

12pm Locked & Loaded: CFSBK Spirit Day

The theme of today’s 12pm Locked & Loaded class is CFSBK SPIRIT DAY. Wear all your CFSBK gear to show your gym pride as you get your fitness on with Coaches Katie and Keith! Here’s the rest of our schedule for the next few days:

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

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

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

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

For Sale: Ironman “Bob” Jogging Stroller

Saul M., who we recently heard from on the blog, is selling an Ironman ‘Bob’ Jogging Stroller with rain cover in very good condition. Best offer or, for trade/barter. He’s most interested in a 24” kids bike or exercise equipment (dumbbells, kettlebells, barbells etc) or any other creative exchange. Check out our Flickr account for pics and contact Saul at 917-379-7556.

Question of the Day

What’s totally worth the money?

_____________________
How and Why to Stay Active During Social Distancing Blue Zones
Help! My Mask Fogs My Glasses NY Times

Virtual Class Zoom Room
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Locked & Loaded WOD Whiteboard Explanation 4.27.20

Warm Up
3 Rounds:
5 Cuban Presses (weightless or light weight)
6 each Reverse Samson Lunges w/ 1 sec pause/stretch at bottom 
:20 each Side Scale Hold

Strength
Rear Foot Elevated Goblet Split Squat:
4 x 8 -12 each

3 second lower, 2 second pause at bottom.

Chair or couch are great options for elevating the back foot. A height anywhere from 8-16 inches is perfect, but lower is good as well. Can also be done on flat ground without the elevated back foot.

WOD
20:00 at Low Intensity:
15 Gate Swings
6-10 Dumbbell/Kettlebell Lying Leg Raises
12 Alternating Goblet Curtsy Squats
:10-:20 Copenhagen Plank Hold

Post work to comments.

Fit 55+ 

Support Your Coaches: A Message from The Give Program

I’d like to start by saying that I hope you are staying safe, staying sane, and that all of your loved ones are well during this unusual time. We’d also like to thank you for your continued support throughout the COVID-19 pandemic. This has been a particularly difficult time for gyms and trainers as we rely on face-to-face interaction for our livelihood.

Fortunately, there is a local cause called The Give Program, which is committed to supporting local New York City and Long Island gyms and fitness trainers by donating proceeds to us every time someone buys a high quality protein meal pack called a Give Box.

This is very convenient for buyers and The Give Program will donate $25 back to us for every purchase. It’s a win-win as you’ll get a good supply of quality food without having to go to the store, and we’ll be able to help offset lost business. Each protein pack contains:

• Price: $99
• Approximately 40 meals worth of food
• Ends up being under $2.50 per meal
• Delivered to your door
• Can be customized for dietary restrictions or nutritional needs
• 5 lbs of all-natural, ABF chicken breast
• 2 lbs of 90/10 lean sirloin steak ground beef
• 1 lb of peeled, deveined shrimp (without tripolyphosphates)
• (2) 6 oz NY Strip Steaks – USDA Choice
• (2) 6 oz Atlantic Salmon Filet

We’d be very grateful if you’d support the gym by buying a Give Box. You can learn more by going to thegiveprogram.com. Also be sure to follow @thegiveprogram on Instagram and share the cause with your friends and family. Stay safe, follow social distancing guidelines, and we’ll all get through this together.

Question of the Day

What does your typical work from home uniform look like?

_____________________
Travel the World with These Livestream Cameras Outside
What Does “Recovered from Coronavirus” Mean? The Conversation

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Road Warriors Workout Whiteboard Explanation

Warm Up
DROMs of choice (suggestions: hip circles, leg swings forward/back, leg swings lateral, standing alternating toe touch)

Extended line drills (2-3 rounds): tip toes, heel walk, inside/outside foot knee raise, butt kickers, high skip, carioca)

Workout
5k Run (3.1mile)  (using only nasal breathing)

• Retest of week 1 so the goal is to finish a little faster!
• Ideally using the same route as week 1.
• Be smart about surroundings and about how different your breathing might feel wearing a mask.

Cool Down
3 Minute Walk

Then,

2 minutes each of: world’s greatest stretch, runners stretch, figure 4, pigeon pose.

Foam roll for bonus love!

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 24, 2020 at 10:59am PDT

Coaches Katie and Keith continue to bring the heat with their Friday Locked & Loaded outfits

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

Excluding animals, what thing from nature are you?

_____________________
How to Create Screen-Life Balance When Life Has Shifted to Screens NY Times
How Coronavirus Tests Work Scientific American

Virtual Class Zoom Room
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Warm Up
2 Rounds:
20 seconds each of..
Jumping Jacks
Gate Swings
Single Leg Toe Touches
Skips

Then,

2 Rounds:
10 each Fire Hydrants
5 Inch Worm Yoga Push-Ups

WOD
:40 Work :20 Rest for 5 Rounds:
A) Goblet Squats
B) Forearm Plank 
C) Reverse Lunges
D) Suitcase Deadlifts (switch at :20)
E) Hollow Hold

Post work to comments.

Thanks to everyone who participated in last night’s 80s Trivia event! 

Weekend Schedule

Please note that Brittnastics is on break this week, and a new cycle will resume next week. We still have two great virtual options to choose from: Locked & Loaded today a 10am and Active Recovery tomorrow at 10am.

Check out the Virtual Class Info page to learn how you can join in!

Question of the Day

What’s something new you’ve learned about yourself while social distancing?

_____________________
Nobodies Buried at Hart Island Pioneer Works
3 Ab Challenges You Might Not Be Able to Complete at First Attempt BarBend

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Locked & Loaded WOD Whiteboard Explanation 4.24.20

Warm Up
3 Rounds:
8 Alternating Crossbody V Ups/Tuck Ups
5 each Side Plank Rotations
6-10 Push-Ups w/1 second pause at bottom and top

Strength
Single Leg Contralateral Dumbbell/Kettlebell Deadlift:
3 x 6-10 each leg

Tall Kneeling Single Arm Press:
3 x 6-10 each arm

1 second hold at top and bottom.

WOD
AMRAP 6 Minutes: 
5 Burpees 
10 Sit-Ups
15 Russian Swings

10 Burpees
15 Sit-Ups
20 Russian Swings

15 Burpees
20 Sit-Ups
25 Russian Swings

Etc., increasing by 5s each round. 

Rest 2 minutes, then…

Whatever you completed in the 6 minutes, complete it in reverse for time.

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 4.24.20

Warm Up
3 Rounds, Deliberate Pace: 
10 Hollow Body Leg Raises
10e Side Lying Leg Raises
5e Down Dog Calf Marches

Strength
4-5 Sets:
8-10 Backpack Cleans
:30 Single-Arm Overhead March Left
:30 Single-Arm Overhead March Right

Conditioning
5 Sets at a Fast Pace:
In 2:00…
8 Broomstick Muscle Snatches
8 Backpack Thrusters
Max Reps Burpee Sprawls in remaining time

Rest 1:00 between sets. 

Work for 2:00 starting at 0:00, 3:00, 6:00, 9:00, and 12:00, with 1:00 rest after each work interval. 

Post work to comments.

Warm you your leg warmers for 80s TRIVIA NIGHT! 

Tonight: 80s Trivia on Zoom

In an effort to keep our community connected, make some new friends and hang with old ones, we are hosting a TRIVIA NIGHT tonight starting at 7pm!

The game will entail 4-5 rounds and involve all of your senses: Sounds! Music! Visuals! Best of all, you get to participate in a TEAM of five people, so don’t worry about your level of 80s trivia knowledge. The idea is to have fun while also raising funds! There is no cost to join, but participants are encouraged to give a small donation to Michelle Z.‘s organization Operation Feed, which supports healthcare workers in Brooklyn. See last week’s blog posts about Michelle’s organization to learn more. We’re planning on this event going anywhere from 60-90 minutes.

All spots are full, but we still encourage you to donate to Operation Feed at the link above. See you tonight, competitors! 

Question of the Day

If you could only use three condiments for the rest of your life, what would they be?

_____________________
Try These Exercises to Maintain Your Biceps Without Weights BarBend
The Small Space Workout Challenge NY Times

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Road Warriors Whiteboard Explanation 4.23.20

Mobility/Warm Up
2 Rounds:
4 Cat/Cow
4e Quadruped Hip CARS
4e Shin Box Flow

Line drills:  Walking on toes/heels, outside/inside, Bunny hops, Figure 4 Drill, High Skips, cCrioca, Broad Jumps

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

• Ideally use the same hill as week 3.
• Use the first set to figure out your timeframe or distance, 65-75% effort.
• Then ramp up intensity and aim to have consistent efforts for each of the remaining 5 sets.

Cool Down
5 Minute Walk

Accumulate at least 10 minutes of World’s Greatest Stretch, Runners Stretch, Standing Figure 4, Calf March

Post work to comments.

Salad in The Time Of Social Distancing

By Chris Fox

Springtime is here and that means the arrival of a wider selection of fresh produce to choose from, which also usually signifies shutting down the oven for the season and moving from roasted veg sides to salads full of fresh leafy stuff. With social distancing and many of us shopping less frequently however, we may not have the same access to the lettuces and other delicate greens that come to mind when we think of a spring salad… Things like mache, baby arugula, and dandelion don’t hold up too well once they’re picked and are best eaten within a few days. The “recipe” below, which uses a few heartier raw vegetables thrown together with vinegar, salt, and pepper as the “dressing,” is your ticket to eating fresh veg all year long.

The words recipe and dressing are used pretty loosely here, as there’s a lot of room to play with ingredients based on what you have in your house.

The Suggested Stuff

• ¼ medium head red cabbage, sliced thin (about 2 cups)
• 1 medium carrot, sliced into rounds (about 1 cup…I used about 20 baby carrots)
• 1 medium roasted beet, peeled and cubed (about 1 cup)
• 2 leaves collard greens, stem removed and sliced thin (about 2 cups)
• 1 stalk celery, sliced
• ½ english cucumber, partially peeled and cubed (about 1 cup)
• 20 grape tomatoes, halved (or about 1 cup chopped tomato)
• ½ – ⅔ cup black beans, rinsed and drained
• 1-2 tablespoons apple cider vinegar
• 1-2 tablespoons red wine vinegar
• 1 tsp kosher salt (½ tsp if using table salt)
• 1 tsp ground black pepper (or ½ tsp white)
• ½ – 1 tsp red chile flakes

The Suggested Method

Put the hearty stuff (cabbage) in a big bowl with the salt, pepper, and some of the vinegar. Using your hands, massage ‘em together for a minute until you feel the cabbage begin to break down and give up some of its water. Let it sit while you prep the rest of the ingredients.

You can do larger amounts of cabbage up to this point to use as a vinegary slaw/quick kraut! It will keep it in the fridge for about 10 days if you don’t eat it sooner. This is my absolute favorite taco topping 🙂

Once the rest of the ingredients are prepped, toss ‘em in the bowl and mix the whole thing together.

Eat.

You can use almost any veg in here and use any cabbage that catches your eye. One great thing about a hearty salad like this is that any leftovers will keep for a day or so and not wilt like it would if it were lettuce/leaf based. While it can be used as a vegetable side, on this occasion we made it into a complete meal by adding pumpkin seeds for some healthy fats and protein (salmon for Jess and tofu for me) to round it out. Leftover cooked grains like pearl barley, quinoa, pasta and/or more beans would also have bumped the nutrition making it into a complete meal. Crumbled feta, Parmesan, and anchovy or two, and/or olives would be flavorful additions, too, though I’d reduce the salt and vinegar a bit and taste before adjusting.

Brittnastics Rest Week

Hi all, Coach Brittany here. Brittnastics finished the first cycle and will be returning next week on Thursday, April 30th for the next cycle.  Programming will continue to be released on Thursdays and Saturdays with weekly Brittnastics virtual classes resuming on Saturday, May 2nd. Thank you for participating in Brittnastics thus far.  I’m looking forward to bringing you some new gymnasty content in the coming weeks!

_____________________
How Poor Diet Contributes to Coronavirus Risk NY Times
The Real Reason to Wear a Mask The Atlantic