Locked & Loaded WOD Whiteboard Explanation 4.3.20

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

Strength
1-Arm Hang Snatch:
4 x 5-12 each

WOD
12 Minute AMRAP:
3/6/9/12/15, etc.
1 Arm Shoulder to Overhead (reps are each arm)
Burpees
American Swings
Sit-Ups

Scale to No-Push-Up Burpees as needed and to Russian Swings as needed. If Sit-Ups are no go without an AbMat, try anchoring with weight or switch to 2x Alternating Bicycle Crunches or 1x Tuck-Ups.

Post work to comments.
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Description:55+FIT Gym-less WOD 4/1/20

Warm Up Explanation
3 Rounds, Deliberate Pace
10e Standing Leg Swings
20 Alternating Tall Plank Knee to Elbows
:30 Reverse Bridge Plank

Strength Explanation
4-5 Sets of Each:
6-12e Single Leg Romanian Deadlifts (add weight or use assist for balance as appropriate)
6-12 Push Up + Shoulder Taps (1 Push Up + 1e Shoulder Tap = 1 reps)
:20e Side Plank

Conditioning Explanation
20 Minutes, Continuous Effort
20 Jug Swings (or 10 each single arm if your weight is on the light side)
15 Sit Ups (feet anchored as needed)
30 Alternating Toe Taps (*second movement in this video)

A Friday moment of zen submitted by Coach Brett. Join us today for Locked & Loaded virtual classes at 7am and 12pm. Head over to the Virtual Class Info page to sign up

Brooklyn Community Foundation’s COVID-19 Response Fund

A message from our friends at Brooklyn Community Foundation:

As the impacts—both emerging and still uncertain—of the novel coronavirus mount across our communities, we are launching the Brooklyn COVID-19 Response Fund to provide immediate and longer-term resources to vulnerable residents across our borough. We are now accepting donations to the Fund at bcfny.org/COVID19.

We recognize that as the COVID-19 pandemic continues to intensify locally, it will have vastly disproportionate health, economic, and social impacts on our most vulnerable neighbors—including older adults, people with compromised immune systems, low-wage workers, and people who are unhoused—especially in communities of color.

Through consultation with our community partners, we have gathered information about how to most effectively provide immediate support, with the understanding that the impacts will be long-lasting and recovery for many will be a difficult process.

As a first step, we plan to issue grants to front-line service organizations that provide lifelines for vulnerable populations, meal delivery and daily living needs for homebound neighbors, support for low-wage workers who may experience food insecurity, loss of wages, and limited access to healthcare and paid sick leave, as well as other emerging needs.

Again, you can go HERE to support your community.

Question of the Day

Other than food, what have you purchased online since the shelter in place order?

_____________________
Everyone Thinks They’re Right About Masks The Atlantic
Some Thoughts on COVID-19 and Weightlifting Catalyst Athletics

Road Warriors Workout White Board Explanation 4.2.20

Warm Up
2-3 Rounds:
5e Shin Box Flow
:20 Down Dog Calf March
15m Each of the Following (walk back to start): Bunny Hops, Figure 4 Drill, Carioca
5 Jump Squats

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

• Use the first set to figure out your timeframe or distance, 65-75% effort.
• Then aim to have consistent efforts for each of the remaining 5 sets, 80-85%.
• Hill suggestions: Prospect Park, 23rd St. between 5th/6th ave

Cool Down
3 Minute Jog
10 Minutes: Standing Quad Stretch, Standing Calf stretch, Standing Figure Four

Post work to comments.

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Brittnastics WOD 4.2.20

Warm Up/Prep
3 Rounds:
:10-20 Modified Headstand Hold 
3 Kick Up to Handstand Reps (Weeeeee!)

You can practice the pieces of the Kick Up as you see fit/feel comfortable or practice the whole kick/modified kick up as seen in the video.

Playtime
Spend Minutes Playing with 1 of the Following Options:
Modified Headstand Knee Lifts
Headstand Rocks

Kipping Drills
Choose One of the Below (or do all 3): 
5 x 2-3 of Headstand to Head on Floor Plank
5 x 2-3 of Headstand to Tall Plank
5 x 2-3 Lying Kipping Drill

Switching it up to keep it fresh! Take your time, play around and enjoy figuring out a different movement pattern. You have to have command of the modified Headstand position to perform these drills otherwise you’ll put your cervical spine (aka, ya neck) at risk! Option C is for people who might not be ready to be moving dynamically upside down. 🙂

Strength
Handstand Push-Up:
5 x 3-4 Reps at 3111 Tempo.

Remember it’s better to modify the load NOT the range of motion (i.e., it’s better to have your feet on an object versus stack a bunch of mats and do them against the wall). We want strength through the full range of motion!

If you did last week’s programming (we did 4 x 5 reps) increase the difficulty by scaling up. If you did an Elevated Push-Up, lower the elevation. If you did a regular Push-Up, try Feet on the Floor HSPUs. If you placed your feet on an object and did a Piked Handstand Push-Up, try to elevate your feet a bit to increase the load!

Scaling options: Push-Up, Feet on Floor Handstand Push-Up, Feet on Object Handstand Push-Up, Feet on Higher Object Handstand Push-Up, Strict Against Wall

Ab + Shoulder Endurance Finisher
3-4 Rounds:
:30 Bear Crawl (if you want you can add Shoulder Taps to this)
:30 Weighted Hollow Hold
:30 Inchworm to Hollow Walkout

Rest 30 seconds between sets.

Post work to comments.

Want more Coach Whit? Join her this morning at 7am for Yoga for Athletes. You can also take Mat Pilates with Frank at 6pm. Head over to our new Virtual Class Info page to sign up!

Cooking with Whit: Green Coconut Curry with… Char and Chard!

By Whitney Hubbard

Hey everyone, Coach Whit here! Since we’re all at home and many of us may be cooking a lot more frequently than usual, I thought I’d share one of my favorite recipes with you all. As a pescetarian (…vegequarian?!), I’ve learned a handful of tried-and-true ways that I like to prepare fish and seafood at home, and this is one of my favorites. I love this recipe in particular because the ingredient list isn’t too extensive, it takes about 30-40 min start to finish, it’s packed with flavor, you can easily adjust the spice level to your taste, and the price per meal is still way less than what I’d pay for take out or a meal plan service!

The original recipe is from Epicurious, and is written for salmon and bok choy. I almost always make this with Arctic Char, because I can usually find it for a good price and I tend to prefer the flavor. Honestly, I think it would work with a variety of different fish. This time around we had to improvise on the greens since there was no bok choy in the store! It turned out great with Swiss Chard, even though it’s more fibrous and took a little longer to wilt down. You’ll also note that I left out the cashews. No biggie — still delicious!

So, the bottom line is that you can use the recipe as a great foundation and make it work with what you’ve got available.

Oh, and since I mentioned cost, here’s a quick breakdown based on what I typically pay for these ingredients in my usual shops:

• Curry (1/2 can Maesri Green Curry Paste) $1
• Arctic char (1.5 lbs) $24
• Coconut milk (one can) $2
• Ginger (thumb-sized piece) $.50
• Chard (one bunch) $3
• Scallion (half bunch) $.75
• Lime (one) $.50
• Cilantro (third of bunch) $.50
• Brown rice (four servings) $1

Total for four servings = $33.25
Cost per serving = $8.31

If you’re on a tight budget (or a vegetarian!), consider making this with tofu, mushrooms, or more veggies in the place of fish, which would probably bring your cost per serving closer to $4!

Check out the Epicurious link for the full ingredient list and how-to, and feel free to email me at whitney@crossfitsouthbrooklyn.com with any questions. Happy cooking! 🙂

Question of the Day

Who was your favorite musician or music group when you were a teenager?

_____________________
“The Open” At Home Edition Morning Chalk Up
A Wall. A Ball. That’s All NY Times

Locked & Loaded WOD Whiteboard Explanation 4.1.20

Warm Up
3 Rounds: 
1:00 Bottom of Squat Hold (unweighted to start, add goblet if you can)
16 Alternating Plank Shoulder Taps
20 Alternating Lateral Step Overs (implement optional)

Strength
Superset:
A1) 3 x 6-12 Pause Goblet Squats

3 second pause at the bottom of each rep.

A2) 3 x 6-12 Each Arm Standing Biceps Hammer Curls

WOD
4 Rounds:
16 Alternating Goblet Lunges
8 Each Tall Plank 1-Arm Rows
16 Gate Swings

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 4.1.20

Warm Up
3 Rounds, Deliberate Pace:
10 Alternating Deep Lunge with Rotations
20 Alternating Tall Plank Toes Taps
30 Alternating Russian Twists (weight or no weight)

Strength
4-5 Sets of Each:
6-12e Split Squats (use support or elevate rear foot as appropriate)
6-12 Pillow Case Body Rows – make sure these are secure 🙂
6-12 Wall Slides – press back of hand and forearm into wall as you slide

Conditioning
5 Rounds, Hard Effort:
30 Jumping Jacks
15 Squats 
5 No Push Up Burpee Sprawls (modify to hands to couch as needed)

Rest 1:00 between rounds.

Post work to comments.

Coaches Katie and Keith wigging out for yesterday’s virtual Locked & Loaded class

New Classes and Virtual Class Registration

Beginning today CFSBK will be asking all participants of our virtual Zoom classes to pre-register via Zen Planner for each class. This means that members will need to have an active CFSBK membership (recurring or punch card) or will need to purchase a membership in order to attend. Membership options, instructions on how to RSVP, and our most up-to-date class schedule are outlined HERE. We thank you for your patience in these first 2 weeks of transitioning to virtual classes and hope that you can continue to support us with your membership!

To go along with these changes, we’re also offering a bunch of new virtual classes this week, including tonight’s 6pm Locked & Loaded class. Here’s our schedule for the rest of the week:

Wednesday, 4/1
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)

Thursday, 4/2
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

Friday, 4/3
7am Locked & Loaded
12pm Locked & Loaded
6pm Locked & Loaded (NEW!)

Saturday, 4/4
10am Locked & Loaded
12pm Brittnastics (NEW!)

Sunday, 4/5
10am Active Recovery

You can always find info on how to register as well as our most up-to-date class schedule on our new Virtual Class Info page. We can’t wait to see you online!

Question of the Day

Many days in a row have you worn the same clothing?

_____________________
Some Good News with John Krasinski YouTube (video)
What Scientists Know About Immunity to Novel Coronavirus Smithsonian

Locked & Loaded WOD Whiteboard Explanation 3.31.20

Warm Up
3 Rounds:
5 Each Arm Turkish Sit-Ups
10 Boot Straps
6-10 Lying Windshield Wipers

Strength
Superset:
A1) 3 x 6-10 Each 1-Arm Z Press

1 second pause at top, 3 second negative.

A2) 3 x 8-12 Kettlebell/Dumbbell Romanian Deadlifts

3 second negative. Go deficit if you have the range and something to stand on.

WOD
20 Minutes at Low Intensity:
5 Dumbbell/Kettlebell Hang Clean and Jerks (each arm)
8 each Half Kneeling Chop and Lift 
20 Running Mountain Climbers
:20 each Weighted Side Plank OR Straight Arm Side Plank OR Side Plank

Post work to comments.

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Road Warriors Workout White Board Explanation 3.31.20

Pre-Run Mobility/Warm Up
2-3 Rounds of:
5e/direction Quadruped Hip CARS
10e Spiderman Mountain Climbers 
20 Second Hollow Hold
30 Second Down Dog Hold 

Work
3-Mile Easy Run

• Masal breathing only!
• ½ mile more than last week but still at an easy pace.
• Goal is to keep moving and sustain nasal breath. Run/walk as needed to make that happen.
• Experienced runners: choose a more challenging course, pick up speed

Cool Down
2 Minutes Per Side of Each of the Following: Samson Stretch, Standing Cross Legged Forward Fold, Calf Mash

Post work to comments.

Here’s our most up-to-date virtual class and at-home programming schedule. Please note the new classes we’re offering, including today’s FREE Morning Mindfulness class with Coach Fox. All classes can be accessed through the regular Zoom link. Read on for info on our new virtual class policies, which start tomorrow! 

CFSBK Virtual Class Policies

It looks like CFSBK is going to be remote for at least 4 more weeks, so we’ve decided to formalize some pricing and payment options for our virtual programs. Many of you already attending these classes will not experience a change other than having to RSVP for classes so we can track attendance.

Beginning this Wednesday, April 1st, CFSBK will be asking all participants of our virtual Zoom classes to pre-register via Zen Planner for each class. This means that members will need to have an active CFSBK membership (recurring or punch card) or will need to purchase a membership in order to attend. Membership options, instructions on how to RSVP, and our most up-to-date class schedule are outlined below. We thank you for your patience in these first 2 weeks of transitioning to virtual classes and hope that you can continue to support us with your membership! Stay tuned to CFSBK.com to see further updates and additions.

Members with Active Memberships

Recurring Memberships (Group Glass & Open Gym)

We are SO appreciative of your ongoing support! All members with active recurring memberships have unlimited access to all of our virtual classes! Memberships on hold will need to become active in order to register for classes.

Punch Card Memberships

We’ve had several members ask to use their existing punch cards on our virtual classes, and now you can! Members with any punch card type (CrossFit, Fit 55+, Diapers and Dumbbells, Speciality class, Kids/Teens) can use their existing membership to attend any class.

Inactive Membership Options

Recurring Memberships or Punch Cards

We ask any new or currently inactive member to select the membership option at any level that they can support us. As a reminder, recurring memberships have unlimited access to all of our Virtual classes.

Daily: $15 Single Class

We are sympathetic to the reality that some members are facing financial hardships. In light of that, we’re offering a discounted Virtual class rate of $15. However, if even this option is cost prohibitive for you given the current economic situation to please reach out Jess at info@crossfitsouthbrooklyn.com to discuss further options. We won’t leave anyone behind!

Kids and Teens

The same options will apply to our CrossFit Kids programs. We’ll ask parents to preregister their kids, and we’ll deduct one class from their punchcard, or they can use the $15 per class option. CFSBK will be accommodating to families facing financial hardship right now.

Logging in and Reserving a Class

To help streamline the process, all members will now be required to register for each class in advance. Registration will provide the member with the Zoom link to each class.

• To log in to your Zen Planner (ZP) account we strongly encourage you to download the member app; however, you can also go here to sign in.
• Once you log in, the page will default on your Profile page. Any active memberships will be displayed here.
• To register for a class you will go to Calendar and click into the class you want to reserve. If you have a membership that can be applied towards this class the blue “reserve” button will appear on the right side of the page. Clicking this button will add you into the class with your membership.
• If you do not have a membership that is eligible for this class, the membership and drop-in options will display. You can select the option you would like and complete the process.
• If you want to see the classes you are registered for you can view this on the calendar or on your profile page. Classes you are reserved for will display with a star on the class. Or if you go to your profile page, under reservations to see them all displayed in list view.
• Members will be allowed to Register for classes up to 7 days in advance. Members also have the option to Cancel the class via ZP without penalty if done before class start.

Virtual Class Schedule

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
6pm Locked & Loaded (NEW!)

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

Sunday
10am Active Recovery

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.

Kids classes will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info. 

We’ll continue to expand our class offerings as we can. And don’t forget we’re also offering our Road Warriors running programming, Fit 55+ programming and our Brittnastics gymnastics programming via our website—all for free!

We can’t thank you enough for your continued support of the program and our staff during these difficult times. CFSBK is committed to being with you through the entire pandemic by providing multiple virtual class types and times as well as daily stand -lone programming with explanations from the CFSBK coaching staff. We will also be rolling out some more content to keep you connected to the CFSBK community. We can’t WAIT to get you all back into the gym and see all your sweating and smiling faces in real life, but until then, we hope to see you in our Zoom classes and posting on the CFSBK.com blog. We love and miss you all!

Question of the Day

What’s the first restaurant you’re going to go to after the quarantine ends, and what will you order?

_____________________
How to Get More Sleep Tonight NY Times
4 Ways to Make Bodyweight Training Harder BarBend

Locked & Loaded WOD Whiteboard Explanation 3.30.20

Warm Up
3 Rounds:
10 Alternating Squat Thoracic Rotations
6 each Side Plank Rotations
8 Bent Over Reverse flys (no weight or very light objects)

Strength
Superset:
A1) 3 x 6-12 each 1-Arm Power Row

1 second pause at top, 2 seconds down.

A2) 3 x 10-16 Alternating Goblet Cossack Squats

OK to go weightless or holding something for support if needed.

WOD
3 Rounds of 3:00 Work, 3:00 Rest:
8 Single-Arm Front Squat Right Arm
20 Alternating Bicycle Crunches
8 Single Arm Front Squat Left Arm
20 Alternating Low Box Runner

If you have something to use for this, awesome! Even an empty box cardboard box is useful.  If not, it can be done flat on the floor. Moderately high, but repeatable intensity!

Cool Down
1-2 Rounds:
30 seconds each leg Samson Stretch
30 seconds middle/left/right Childs Pose

Post work to comments.

_____________________

55+FIT Gym-less WOD 3.30.20

Warm Up
3 Rounds at a Deliberate Pace:
5e Single Arm Circles (each direction and each arm)
5e Standing Ankle Circles (each direction and each leg)
5 Inchworm + Shoulder Taps 
5e Front Scales

Strength
4-5 Sets of Each:
6-12 Deadlifts
6-12 Couch Dips
6-12e Single Arm Pull Overs

See a demo video for today’s Deadlift and Dip exercises here. Get creative with what you have at home to perform the Deadlifts with!

Conditioning
15 Minutes Continuous Effort:
20 Alternating High Knees
12 Sit-Ups
:20 Superman Hold

Post work to comments.

Tuesday: Morning Mindfulness with Coach Fox

The hits keep coming! Starting this we’re excited to begin offering Morning Mindfulness with Coach Fox at 8am on Tuesdays. Other new additions to our virtual class offerings include 6pm Locked & Loaded on Tuesdays and 12pm Brittnastics on Saturdays! Here’s a look at the week ahead:

Monday, 3/30
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)

Tuesday, 3/31
7am Locked & Loaded
8am Free Morning Mindfulness (NEW!)
12pm Locked & Loaded
4:30pm Kids (Ages 7 and under)
6pm Locked & Loaded (NEW!) 

Wednesday, 4/1
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)

Thursday, 4/2
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

Friday, 4/3
7am Locked & Loaded
12pm Locked & Loaded
6pm Locked & Loaded (NEW!)

Saturday, 4/4
10am Locked & Loaded
12pm Brittnastics (NEW!)

Sunday, 4/5
10am Active Recovery

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.

Kids classes will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info. 

Question of the Day

What would be the title of your autobiography?

_____________________
Must We All Become More Creative Due to the Pandemic? Scientific American
How Powerlifters Can Stay Strong at Home BarBend