Zoom has instituted mandatory password protection of all usage on their platform to prevent trolling. For all classes except CrossFit Kids, you’ll be using the same Zoom room link you’ve been using and the following password: CFSBK. 

Locked & Loaded WOD Whiteboard Explanation 4.7.20

Warm Up
3 Rounds:
5 each 1 arm TGU Bridge Press
10 Boot Straps
6-10 Lying Windshield Wipers

Strength
Superset:
A1) 3 x 6-10 each Tall Kneeling 1-arm Press
A2) 3 x 8-12 each Staggered Stance Contralateral Romanian Deadlift

WOD
6 Rounds:
1 Minute AMRAP…
6 Burpees
10 Russian Kettlebell Swings
Rest 1 minute

High, but repeatable intensity.  Shoot for equal rounds or slightly better as you go.

Post work to comments.

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Road Warriors White Board Explanation 4.6.20

Mobility/Warm Up
2-3 Rounds:
5 Cat/Cow
5e Shin Box Flow
5e Alternating Squat Thoracic Rotation
10e Tall Plank with Alternating Knee-to-Elbow

Workout
1 Mile Easy Run
1 Mile Run at Rempo (faster than first mile)
1 Mile Easy Run

• Same total distance (3miles) as last week. Try to stick to nasal breathing for at least 1st and 3rd mile.
• Be smart about your surroundings!  Try to run during off peak times and try to avoid very crowded areas!

Cool Down
2 Minutes each side of each of the following: Samson Stretch, Standing Cross Legged Forward Fold, Standing Figure Four

Sasha S. looking safe and strong. Be sure to tag us in your home workout posts on Instagram! 

Today: Free Morning Mindfulness

Join Coach Fox today at 8am for Morning Mindfulness. This class is totally free and open to all! It can be accessed via the usual Zoom room and the password CFSBK. Here’s our full schedule for the day:

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

Question of the Day

Would you rather be in quarantine or always surrounded by the people who annoy you the most?

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Using Shelter-in-Place to Foster Better Family-Food Habits NY Times
2020: The Year Push-Ups Were First Invented Breaking Muscle

As of Saturday, Zoom has instituted mandatory password protection of all usage on their platform to prevent trolling. For all classes except CrossFit Kids, you’ll be using the same Zoom room link you’ve been using and the following password: CFSBK. 

Monday
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)

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

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

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

Friday
7am Locked & Loaded
12pm Locked & Loaded

Saturday
10am Locked & Loaded
12pm Brittnastics (NEW!)

Sunday
10am Active Recovery

For all classes except CrossFit Kids, you’ll be using the same Zoom room link you’ve been using and the following password: CFSBK. Kids classes will run on a separate Zoom meeting.

Question of the Day

What are you doing to create a sense of schedule and order in your day-to-day life?

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Stop Trying to Be Productive NY Times
What It’s Like to Live Under a Running Ban Outside

As of Saturday, Zoom has instituted mandatory password protection of all usage on their platform to prevent trolling. For all classes except CrossFit Kids, you’ll be using the same Zoom room link you’ve been using and the following password: CFSBK. 

Road Warriors Workout White Board Explanation 4.5.20

Warm Up 
2 Rounds Not for Time:
10e hip circles, leg swings forward/back, leg swings lateral, standing alternating toe touch
10e Alternating Lateral Lunge
1:00 Tall Plank

Running Work
4 Mile Run  (using only nasal breathing)

• Easy pace, combo of run/walk is ok.
• If you lose nasal breathing, slow down your pace or walk until you can resume nasal breathing comfortably.
• Use your favorite tracker for distance or just run for 40 minutes.

Cool Down
3 Minute Walk:
10 Munutes Total of: World’s Greatest Stretch, Kneeling Hamstring Stretch, Cat/Cow

Post work to comments.

Rest Day Video

Hi all, Coach Brittany here! In this rest day video I share a bit about me, specifically a shift in self-awareness and habit change that has allowed me to live a less stressed and anxious life over the last several months while also improving my training and competitive performances. If you’re like me, I hope this video simply helps you begin to shift your thinking or at least, get curious about yourself and your habits as they relate to stress  and anxiety. Crazy enough, I was using stress and anxiety as my CRUTCH 🤯 because I was scared of who I could become without it.

Have a great Sunday! Rest day vibes in full effect!

Today: Active Recovery

Join Coach Fox this morning at 10am for Active Recovery. As we note at the top of this post, you’ll be using the same Zoom room link you’ve been using and the password CFSBK.

Question of the Day

Other than social media, what apps do you use the most?

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50 Ways to Stay Sane During This Crisis Blue Zones
Stuck Inside? Keep Walking NY Times

Hey everyone

It looks like ZOOM automatically password protected all usage on the platform!! Because of the issues they’ve had with trolling on peoples zoom meetings they password protected all zoom meetings and are not allowing admins to deactivate password and waiting rooms. For all L&L, Brittnastics, Yoga, AR and Meditation classes you’ll be using the same zoom room ID you have been and the following password:

Password:  CFSBK

Zoom Room: https://zoom.us/j/8726077303

Locked & Loaded WOD Whiteboard Explanation 4.4.20

Warm Up
2 Rounds:
10 Alternating Samson Lunges (walking if possible or in place)
10m Bear Crawl OR 16 alt. Quadruped Shoulder Taps
10m Crab Walk OR :20 Reverse Bridge Plank
10m Side Shuffle each way or 10 Heidens
5 Each Windmills (weighted optional)
10 Pause Air Squats

Strength
Accumulate 10-15 Turkish Get Ups on Each Side

Switch when needed, but make sure to hit equal reps on each side.

Conditioning
2 Rounds for Time:
50 Air Squats
40 1-Arm Suitcase Deadlift (20 each arm)
30 1-Arm Suitcase Reverse Lunges (15 each arm/alternating legs) 
20 Russian Twists (weighted optional)
10 Push-Ups

Suitcase Deadlift and Lunges should be done all on one side before switching.  Doesn’t need to be unbroken, but finish one side first, then switch.

Post work to comments.

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Brittnastics WOD 4.9.20

Warm Up
2 Rounds:
5 Inchworm Walkouts
5 Pelvic Tilts + :30 True Hip Flexor Stretch (each side)

2 Rounds:
10 Feet Together Hops 
5 Single Leg Hops

Strength
3-4 Supersets: 
A1) :15- :20 Bottom of Pistol Hold 
A2) :10-15 Top of Pistol Hold

Ankle elevated, foot elevated (hamstring issue), counterbalance (hamstring issue or ankle issue or strength issue) can add in leg pumps too. Increase the time under tension from last week.

Option 1: 
4 x 4 Eccentric-only Pistol

Try to lower your target from last week since we have less reps. Use one leg on the eccentric portion, and both legs to come up.

Total Volume: 16 Pistols

Option 2 (those who tested 20-30 for time):
Every Minute on the Minute x 8: 6 Alternating Pistols

Total Volume: 48 Pistols

If this is too easy, and you’re finishing within :20-:30, then change the EMOM to every :45.

Burpee Capacity
Beginner:
4 x 12, rest :45
3 x 8, rest :30
3 x 6, rest :10

Total Volume: 90 Burpees

Added in an extra set of 12-wanna be able to do bigger sets consistently before retest!

Intermediate/Advanced:
3 x 20, rest :45
2 x 15, rest :30
3 x 10, rest :15

Total Volume: 120 Burpees

Bigger sets with the same rest as last week’s programming. Feel free to tweak the rest to less if you are feeling good! Aim: perform the 20 at a moderate effort think, 7/10 effort. Perform the 15s at 8/10 effort & perform the 10s as fast as possible 9-10 effort. Next session we will decrease the rest times as well, so if you want to wait until that session you can!

Since we took a break on Burpee stuff the last couple sessions, I’d recommend hitting this Burpee workout again before next Thursday (either Monday or Tuesday).

Core Work
3-4 Rounds for Quality:
3 Compression Sit-Ups with :10 eccentric
3-5 Candlestick Rolls
10 Cyclist Squats

Post work to comments.

Today: Brittnastics at 12pm!

Join Coach Brittany at 12pm today for the first-ever virtual Brittnastics class! We’re also offering Locked & Loaded at 10am. Head over to the Virtual Class Info page to sign up!

Question of the Day

What movie would be drastically improved if it were turned into a musical?

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No Equipment, No Problem Morning Chalk Up
Morning Mobility Check-In Breaking Muscle