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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.

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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.

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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?

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

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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.

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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?

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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.

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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?

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

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 5.12.20

Post work to comments.

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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

Post work to comments.

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?

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