Locked and Loaded WOD Whiteboard Explanation 3.20.20

Warm Up
3 Rounds for Quality:
10 Alternating 1-Arm Crossbody Toe Touches
10 Prone Black Burns
20 Push-Up Shoulder Taps|
20 Hollow Dead Bugs

Strength
3 x 6-12 1-Arm Strict Press

If your dumbbell or kettlebell is too heavy to press, use a household object that is an appropriate weight. A jug of water, a can of beans, whatever makes sense and allows you to perform the movement appropriately. Have fun with it! Post your innovations!

WOD
AMRAP 5 Minutes:
1 Arm Kettlebell/Dumbbell Hang Snatch

Switch arms when needed, but keep reps equal on each side. Rest as needed. If Kettlebell Snatches are a no go for you, go with Kettlebell Clean and press.

Post work to comments.

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Fit 55+ Gym-less WOD 3.20.20 Explanation

Warm Up
3 Rounds, Deliberate Pace:
10e Direction Hip Circles
10 Standing Alternating Toes Reaches (place foot in front and reach
5e Arm Circles (each direction and each arm)
10e Fist Circles

Strength
4-5 Alternating Sets of Each:
8-12 Push Up + Shoulder Taps (Modify as needed to hands on a stable elevated surface—couch, dining table, park bench, etc.)
:20e Side Plank (Modify to bent knees as needed)
8-12e Single Leg Romanian Deadlifts (Add a weight if you have one, or do them near a wall for balance as needed)

Conditioning
For Quality and Enjoyment (!):
30 Minute Walk/Jog

If you’re outside then every other corner or every 2 minutes, alternate performing:

5e Standing Knee Raises + 5e Standing Side Bend Stretches

Option to scale up by wearing a weighted backpack or carrying a weighted bag/object with you!

If you’re staying indoors, spend 20-30 minutes walking from end to end/room to room in your apartment, performing the exercises above when you get into each room or every 2 minutes or so. Same options to wear a weighted backpack or carry a weighted bag!

Post work to comments.

Jack into The Matrix with CFSBK

Virtual CFSBK Classes Start Today!

Starting TODAY you can take virtual classes with your favorite coaches and fellow CFSBKers at the days and times listed below. These classes will meet via Zoom and will follow the Locked & Loaded programming unless otherwise specifically noted. Classes will last around 45 minutes (we think!) and will end with a little extra credit cool down or assistance work of the coaches choice. Of course you can do the workouts whenever you want by following the programming, but why not do it with the group!

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. 

Friday 3/20
7am Locked & Loaded w/ Jess
12pm Locked & Loaded w/ Katie

Saturday 3/21
10am Locked & Loaded w/ Whitney

Sunday 3/22
10am Active Recovery w/ Chris

Monday 3/23
7am Locked & Loaded w/ Lauren
12pm Locked & Loaded w/ Chris

Tuesday 3/24
7am Locked & Loaded w/ Jess
12pm Locked & Loaded w/ Keith
6pm Locked & Loaded w/ Brittany

Wednesday 3/25
7am Locked & Loaded w/ Whitney
12pm Locked & Loaded w/ Nick

Thursday 3/26
6pm Mat Pilates w/ Frank

Question of the Day

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For Now, You Can Still Take Your Kids Outside Outside
Life in the Containment Zone Scientific American

Road Warriors Endurance Workout Whiteboard Explanation 3.19.20

Warm Up
General Movement Prep (shoulder/hip circles, leg swings front/back and side to side, alternating toe touches, standing quad stretch, calf march, standing cross legged forward fold, world’s greatest stretch)
Easy 200-400m Jog
2x through: 15m (~50ft) of each of the following (walk back to start): Bunny Hops, High Knees, Butt Kickers, Lateral Shuffle, Carioca, Broad Jumps

Work
8x: 100m Run, 100m Walk/Rest

Use the first 2 as extended warm up to build in intensity. Goal is fairly consistent splits after that. It’s ok to estimate the 100m (or about :20-:30 of work, rest as you slowly walk back to start).

Cool Down
6 Minutes of Post-Workout Yoga

Mostly standing and perfect right after this work… and it’s only 6 minutes! Here’s proof that I did it!

Post work to comments.

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Brittnastics WOD 3.19.20

Warm Up
Wrist Extension PAILs & RAILs 

Then…

3 Rounds:
3 Slow Swimmer’s Hovers 
6 Yoga Push-Ups 

Strength
Superset Option 1:
A1) Tall Plank 

Beginner: :30
Intermediate: :45
Advanced: 1:00

A2) :10-:15 Bottom of Push-Up Hold  

Beginner/intermediate: use chair, railing, etc. to modify body load.

Rest :60 x 3-4 rounds

Superset Option 2:
A1) :20 Wall Facing Handstand Hold 
A2) :10-:20 Bottom of Headstand Hold

Rest :60 x 3-4 rounds

Handstand modifications (also Pike Handstand on a Box/Bed/Chair)
Headstand modifications

Pressing Strength:
5 x 3-5 Eccentric Only Push-Ups with :03-:05 Eccentric.

Rest :60 between sets

Beginner: Modified Push-Up (knees, hands on chair) or regular Push-Up
Intermediate: knees or feet on elevated object
Advanced: feet on high object or on wall (kick up to wall)

Burpee Capacity

Beginner: 50 Burpees for time
Intermediate: 75 Burpees for time
Advanced: 100 Burpees for time or 100 Burpees to 6 inch target for time

Core Accessory/Finisher:
10 V-Ups
10 Straddle Ups
10 Hollow Rocks

Repeat for 4 sets. Rest :45 seconds between sets

Can be modified to any number that allows you to go unbroken for the 3 movements. See video.

Post work to comments.

Introducing Home Gymnastics Workouts with Coach Brittany… aka “Brittnastics”

By Brittany Bolella

Hey all! I hope you’ll join me in working on your gymnastics in the next several weeks. The first workout is posted above!  Day 1 (Thursdays) will be upper body pressing focused (think Push-Ups, Handstand Push-Ups, Handstands) and Day 2 (Saturdays) of the week will be lower body pressing focused (think Air Squats and Pistols). We will be testing Burpee capacity as conditioning (the Burpee is a CrossFit gymnastics movement), and I’m also considering an option for either Pistol strength or endurance testing on Day 2.

Thanks so much for coming along for the ride!  It’s so important for you all to maintain a sense of normalcy during these uncertain times, and it’s also important for us in the fitness industry to do so by continuing to work as much as possible. Please don’t hesitate to reach out to me at brittany [at] crossfitsouthbrooklyn.com or via Instagram to ask questions as well as tag me in your videos!  Thanks so much guys!

VIRTUAL CFSBK CLASSES START TOMORROW

Starting tomorrow you can take virtual classes with your favorite coaches and fellow CFSBKers at the days and times listed below. These classes will meet via Zoom and will follow the Locked & Loaded programming unless otherwise specifically noted. Classes will last around 45 minutes (we think!) and will end with a little extra credit cool down or assistance work of the coaches choice. Of course you can do the workouts whenever you want by following the programming, but why not do it with the group!!!

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Coronavirus and the CrossFit Community: A Call to Action Morning Chalk Up
At the Front Lines of Coronavirus, Turning to Social Media NY Times

Bodyweight Ninjas WOD Explanation 3.18.20

Warm Up
4-5 Rounds:
5e Cossack Squats
5e Lateral Bounds (or 5 more Cossacks)
5e Quadruped Shoulder Taps
:30 Downward Facing Dog (+ calf march)

Metcon
AMRAP 20 Minutes: 
5 Strict Handstand Push-Ups or Wall Walks
10e Bodyweight Single Leg Romanian Deadlifts (or Split Stance Romanian Deadlifts)
15 V-Ups or Tuck Ups
20 Glute Bridges or Hip Thrusts

Aim to move at a consistent pace throughout. Modify volume or ROM as needed on the HSPUs if 5 strict is a lot for you… we don’t recommend kipping these at home 🙂

Cooldown
Color One of These!

Post work to comments.

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Dumbbell/Kettlebell Locked and Loaded WOD Explanation 3.18.20

Warm Up
3 Rounds:
5 Elbow to Instep + Rotation, each side
8 Reverse Lunge (both legs) + Air Squat
5 Straight Leg Inchworms with 5 second pause with hips high

Strength
Bent Over Row with :02 pause at the top:
3 x 6-12 each arm 

Rest 1:00 between sets.

Metcon
AMRAP 12 Minutes:
10 each 1-Arm KB/DB Front Squats
8 No-Push Up Burpees (walk in and out if you cannot jump inside)
:30 each 1-Arm Overhead KB/DB Hold/March OR 40m 1-Arm Overhead Carry

Cooldown
Color One Of These!

Post work to comments.

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55+FIT Gym-less WOD Explanation 3.18.20

Warm Up
3-4 Rounds, Deliberate Pace:
10e Forward + Back Leg Swings
10e Torso Rotations
10 Standing Toe Touches
10 Arms Over and Back

Strength
4-5 Alternating Sets of Each:
8-10e Single Arm Odd Object Bent Over Rows
8-10e Rear Foot Elevated Split Squats or Split Squats (supported as needed)

Conditioning
AMRAP 15 Minutes:
15-20 Goblet Squats (or Chair Squats)
10e Turkish Sit Ups (hold an object in the raised hand and progress through the bridge as able)

Post work to comments.

Here’s Coach Keith with a whiteboard explanation of today’s Locked and Loaded WOD

Programming Update

We were so excited to see over 150 CFSBKers came down to adopt a kettlebell or dumbbell at our fostering events over the past two days. Given the volume of people who now have access to a weighted implement we’ve decided to just run the one workout track that assumes you have a dumbell or kettlebell which we’ll affectionately call “Locked & Loaded” through the COVID closure. Where possible we’ll try to include some bodyweight subs if you don’t have a dumbbell or kettlebell.

We’re also quickly working to set up some regular virtual classes via Zoom started by Friday.

PLEASE FILL OUT THIS SURVEY to let us know which virtual class times would work best for you as well as what other kind of virtual classes you’re interested in.

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What Should I Look for When Buying Whole Grains? NY Times
The Benefits of CrossFit CrossFit (video)

Bodyweight WOD Whiteboard Explanation 3.17.20

Warm Up
4 Rounds, Deliberate Pace:
10 Wide Stance Standing Forward Bends (flow between reps)
10e Bent Over Torso Rotations
:20e Side Plank or Side Star Plank

Metcon
5 Rounds, Fast Pace:
10 Alternating Split Jumps
10 Alternating Reverse Lunges
5 Squat Jumps (or Broad Jumps)
15 Squats

Rest 1:00 between rounds.

Cooldown
10 Minute Savasana (led by Jon Kabat-Zinn)

Post work to comments.

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Dumbbell/Kettlebell WOD Whiteboard Explanation 3.17.20

Warm Up
5 Rounds, Deliberate Pace:
10 Wide Stance Standing Forward Bends (flow between reps)
10e Bent Over Torso Rotations
:20e Side Plank (on elbow) or Side Star Plank
:30 Reverse Bridge Plank

Metcon
5 Rounds, Fast Pace:
10 Single-Arm Dumbbell Cleans  (or Kettlebell) Left
10 Single-Arm Rack Reverse Lunges (same side leg moving)
10 Single-Arm Push Presses
10 SA Dumbbell Cleans  (or Kettlebell) Right
10 Single-Arm Rack Reverse Lunges (same side leg moving)
10 Single-Arm Push Presses
10 Goblet Squats

Rest 1:00 between rounds.

Using a single dumbbell or kettlebell. Sub Single-Arm Swings as needed for the Cleans.

Cooldown
10 Minute Savasana (led by Jon Kabat-Zinn)

Post work to comments.

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Endurance Whiteboard Explanation 3.17.20 (Tuesday: Easy Run)

Warm Up
General movement prep (shoulder/hip circles, leg swings front/back and side to side, toe touches, standing quad stretch, calf march, standing cross legged forward fold, world’s greatest stretch)
Easy 200m jog
2x through: 15m (~50ft) of each of the following (walk back to start): Bunny Hops, High Knees, Butt Kickers, Lateral Shuffle, Carioca, Broad Jumps

Work
2 Mile Easy Run  (using only nasal breathing!)

• Newbies: alternating between walk/run is absolutely ok!  But the goal is to keep moving.
• More experienced runners: choose a more challenging course, pick up speed
• If you lose nasal breathing slow down pace or walk until you can resume nasal breathing comfortably.
• Use mapmyrun.com for distances or just run for 20mins.
• Contact Jessica [at] crossfitsouthbrooklyn.com with questions.

Cool Down
10 Minutes of World’ Greatest Stretch (Figure Four Stretch, Lying Spinal Twist)

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 16, 2020 at 11:58am PDT

CFSBK Remote Programming Update

In the video above, Coach Fox and Coach Keith explain how we’ve programmed our gym-less workouts through March 29th. Our intention is to provide our members with some varied remote options for training and staying engaged. We’ll be posting our programming options right here on the blog and will offer some “virtual” classes to be scheduled. So much is happening so fast, our goal is to bring our staff’s insights and programs directly to you as much as we can. We’ll get through this together!

If you’d like to foster one of our kettlebells or dumbbells to help you get your sweat on at home, stop by the gym today from 9am to 11am to pick one up.

We want to know how you’re doing! Post your gym-less workout results, questions, social distancing dispatches, or anything else you’d like to share to the comments.

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Finding Peace in a Pandemic Outside
What Italians Wish They Had Known The Atlantic

CFSBK Gym-less WOD 3.16.20 Explanation

Warm Up
4 Rounds, Deliberate Pace:
5 Plank + Shoulder Tap + Down Dog
10 Hollow Body Dead Bugs
30 Single-Unders or Lateral Hops

Metcon
5 Rounds, Fast Pace:
10 Burpees (or No-Push-Up Burpees)
400m Run (or 2:00)
Walk/Rest 2:00 between rounds

Cooldown
Guided Walking Meditation

Post work to comments.

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Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 15, 2020 at 1:44pm PDT

CFSBK Closed Until March 29th

In light of the ongoing concerns regarding the COVID-19 pandemic, we have made the difficult decision to close down the gym for the next 2 weeks, from today (March 16th) through March 29th. This was not an easy decision for us, nor do we know what the future holds, but the time to put the public health above our economic interests is now. While we have been doing or best to diligently clean and sanitize all equipment and surfaces, we feel that gym closure is the most effective way to reduce the risk to our community at large. All classes, specialty programs, and Open Gym will be suspended for the next 2 weeks. At that time, we’ll reassess the situation to determine the appropriate next steps.

We are happy to place any memberships on hold and extend expiration dates on any class cards or training packs as needed. For those that can continue with membership dues, please know that your continued payments help to support our staff during this time of closure.

We are so grateful to you for your support, kindness, and understanding in these difficult times, and we hope you know that we’re not going anywhere. We will be thinking creatively to keep you all engaged and connected to the CFSBK community and your fitness goals. We encourage everyone to do the home workouts that we will continue to post here each day and to post their workout results, thoughts, or really anything to the comments. We will be providing daily updates on Instagram, so please follow us there as well for the latest on this evolving situation.

Thanks, all. We love you.

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Can I Boost My Immune System? NY Times
Strength Makes Life Better Starting Strength