Road Warriors Workout White Board Explanation 3.29.20

Warm Up
3 Rounds Not for Time:
20 Tall Plank to Down Dog Alternating Toe Touch
20 Walking Lunges
20 Hollow Rocks

Workout
3.5 Mile Run (using only nasal breathing)

• Easy pace
• 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 30 minutes.

Cool Down
3 Minute Walk

Then,

Couch Stretch (2-3 minutes per side) and foam rolling if you’ve got it!

Post work to comments.

Throwback to this time last year: CFSBKers taking on Open Workout 19.5

This Wednesday: Herondale Farm CSA Pick Up

We are happy to announce that Herondale Farm will be continuing forth with their CSA delivery for April this Wednesday from 11:30am to 12:30pm.

Herondale would like to offer past and current CSA members the opportunity to order our products a la carte during the duration of the coronavirus crisis. At the moment they have limited availability in terms of their meat options, but hopefully, it will be enough for you all to stock up on the essentials. Herondale will only have ground meats and braising meats available (i.e., no steaks). For a complete list of their ground and braising meats visit their new website.

Herondale is also offering a few specials:

• 5LB packs of Ground Beef for $30.($6/lb) Normal retail price is $7.50/lb
• 5LB of beef Stew – $30 – Normal retail price is $9/lb
• Bacon Breakfast Sausage – 3lbs for $25. Normal retail price is $10/lb
• Beef Bone Broth 16 oz – $13
• Beef Bone Broth 1 Quart – $16
• Chicken Broth. 16oz. -$13
• Chicken Broth 1 Quart $16

They will be offering a curbside pick up at the gym from 11:30 am -12:30pm ONLY. Sanitary measures will be taken to make sure coolers and bags are clean for you. There will only be one person there to manage the flow of people. If you see other people there, please wait with a distance of at least 6 feet until it is your turn.

Question of the Day

What would be your Lip Sync Battle song? (Google: Jimmy Fallon Lip Sync Battle.)

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There Are No Winners with The Biggest Loser Outside
CrossFit Announces Online Competition to Raise Cash for Affiliates Morning Chalk Up

Locked & Loaded WOD 3.28.20

Warm Up
2-3 Rounds:
10 Alternating Lunges (walking if possible or in place)
10m Bear Crawl OR 16 Alternating Quadruped Shoulder Taps
10m Crab Walk OR :20 Reverse Bridge Plank
10m Side Shuffle Each Way or 20 Heidens
20 Toe Touches
6 each Side Plank Rotations
10 Air Squats

WOD
Every Minute on the Minute for 25 Minutes (5 Rounds):
A) 12 Alternating Goblet Lunges (walking if possible or in place)
B) :30 Goblet Squat Hold
C) :30 Forearm Plank
D) AMRAP in the minute:
10 Goblet Squats
10 alt. DB Snatches OR 5each KB Hang Snatch
E) Rest 

Post work to comments.

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Brittnastics WOD 3.28.20

Mobility
:90 Hip Internal Rotation Stretch (each side + passive internal rotation end range hold 3-5/side)
10 Bear Sit Internal/External Rotations (each leg)
3 Half Kneeling Hip Flexor Stretch + Hamstring PAILS & RAILS (each side)

Warm Up
:30 Feet Together Bottom of Squat Hold + 5 Feet Together Squats
5 Eccentric Ankle Dorsiflexion (each leg) 

Pistol Top and Bottom Strength
3-4 Rounds:
A1) :10-15 Bottom of Pistol Hold 
A2) :10 Top of Pistol Hold 
Rest :60

Strength Work
Option 1 (those without pistols):
A1) 4 x 6 Leg Eccentric Only Pistol (each leg)
A2) 4 x 10 Seated Pike Up 

Rest :90-2:00

Perform Pistol with :05 eccentric. Once you get to the bottom position place your other foot down & use both feet to stand up.

Option 2 (those who tested 20-30 for time):
A1) 4 x 6-8 Pistols Squats per leg @ a 3111 tempo
A2) 4 x 10 Seated Pike Ups

Rest :90-2:00

Perform one leg then the other *add volume from last week or add tempo in eccentric and/or bottom position. Next week we will look at EMOMs with volume. 🙂

Core Work
3-4 Rounds for Quality:
:15 Single Leg Glute Bridge (each side) + :15 Bilateral Glute Bridge
:45 Fire Hydrant Hold (each)
:45 Deadbug Hold

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 27, 2020 at 8:25am PDT

Coaches Keith and Katie leading yesterday’s noon Zoom workout in style, as always

Weekend Classes at CFSBK

Join your fellow CFSBKers for our continuing Zoom classes. Yesterday’s we posted our full schedule through the end of the coming week. Here’s what’s happening this weekend:

Saturday, 3/28
10am Locked & Loaded

Sunday, 3/29
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. 

Question of the Day

What is the greatest movie of all time?

_____________________
How Muscle Memory May Help Keep Us Fit NY Times
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Locked & Loaded WOD 3.27.20

Warm Up
3 Rounds:
16 Alternating Tall Plank Toe Taps
8 Alternating Samson Lunges
8 Bottom Half Burpees 
8 V-Ups/Tuck Ups

Strength
Superset:
A1) 3 x 8-12 Each Sumo Single Arm Deadlift (3 second negative)
A2) 3 x 6-10 Half Kneeling Single Arm Press (1 second pause at top and bottom)

WOD
AMRAP 15 Minutes:
30 Russian Swings
20 Sit-Ups
15 Burpees

Moderate intensity (push the last few minutes if you have it in you). If Sit-Ups are a no-go without an AbMat, try anchoring with weight or switch to 20 Alternating Bicycle Crunches. Scale to No-Push-Up Burpees as needed.

Post work to comments.

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55+FIT Gym-less WOD 3.27.20

Warm Up
3 Rounds, Deliberate Pace:
10e Down Dog Calf Marches
5e Side Plank Rotations
10e Hip Bridge March 
30 Jumping Jacks or Jump Rope Steps

Strength
4-5 Sets of Each:
8 Deep Squats (hold something for support and/or have something to sit on as needed, OR hold a weight to make them more challenging!
16 Alternating Arm Push Planks

Conditioning Explanation 
Every Minute on the Minute for 20:00 (5 rounds total):
1) 6-8 Burpees
2) 4-6 Get Ups (if you have a weight, hold it!)
3) 6-8 Each Leg Step Ups or Lunges
4) :20 Seated Static Leg Raise

Post work to comments.

Upcoming Virtual Classes at CFSBK

As the quarantine continues, so do our efforts to keep you moving and connected. Our virtual class programming will continue for the near future. Here’s what you can expect:

Friday, 3/27
7am Locked & Loaded
12pm Locked & Loaded

Saturday, 3/28
10am Locked & Loaded

Sunday, 3/29
10am Active Recovery

Monday 3/30
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Kids (Ages 5 – 7)

Tuesday 3/31
7am Locked & Loaded
12pm Locked & Loaded
6pm Locked & Loaded
4:30pm Kids (Ages 5 – 7)

Wednesday 4/1
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8 – 18)

Thursday 4/2
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 5 – 7)

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

Have you read or watched anything good during quarantine? Share your recommendations!

_____________________
How the Pandemic Will End The Atlantic
Tackling a Taboo: Ladies Listen Up Morning Chalk Up

Road Warriors Workout Whiteboard Explanation 3.26.20

Warm Up
2-3 Rounds:
5e Shin Box Flow
200m Jog
15m of Each of the Following (walk back to start): Bunny Hops, High Knees, Carioca

Workout
800m Run (½ Mile) at Easy Pace 

Then,

6x: 200m Run, 200m Walk/Rest

• Goal is to have fairly consistent splits for each of the 6 sets
• Ok to estimate the 200m (or about 40-60sec of work, rest as you slowly walk back to start)

Cool Down
3 Rounds:
5e World’s Greatest Stretch
10e Down Dog Calf March
:20 Hollow Hold (especially good if you ever get low back pain while running!)

Post work to comments.

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Brittnastics WOD 3.26.20

Mobility
Wrist PAILs & RAILs 
3 Shoulder CARs
3 Scapula CARs Forward/Backward 
3 Slow Swimmer’s Hovers 

Warm Up
2 Rounds:
30ft Bear Crawl Forward (high hips)
5 Yoga Push-Ups
30ft Bear Crawl Backwards

Strength
Superset Option 1:
A1) Tall Plank

Add time under tension from last week, i.e., if you did :30 bump it up to :40 or something you can maintain with good position or try a Wall Facing Handstand Hold this week instead!

A2) Bottom of Push Up Hold

Add time under tension or move yourself close to the floor if you did Elevated Push-Up position

Superset Option 2:
A1) Wall Facing Handstand Hold x :30
A2. Bottom of Headstand Hold x :20-:30

Rest :60 x 3-4 rounds

Adding more time under tension. Really focus on getting in the hollow body position on the Wall Facing Handstand as well as the Headstand if both legs are in the air-squeeze your butt and tuck it under!.

Pressing Strength:
4 x 5 Handstand Push-Ups (@3111 tempo)

Strict on wall. Modify reps to lower volume if you need to.

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

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

Total Volume: 78

Increasing the volume of each set by just a little bit, so you can remain consistent and keep powering through! Only 2 more reps in each set.

Intermediate/Advanced:
5 x 15, rest :45
3 x 10, rest :30
5 x 5, rest :10

Total volume: 130 burpees

Adding in a 5th set of the 15 with the goal of maintaining the same pace through the extra set and/or seeing if each set can be just a little faster than last week’s! On the 10s get faster, and on the 5s go for broke & see if you can hang on!

Optional Ab Finisher
3-4 Rounds:
:15 Hollow Hold
:15 Hollow Rock
:15 Hollow Hold1
5 Sit-Ups

Rest :30 between rounds.

Modify time domain as needed.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 25, 2020 at 9:33am PDT

Checking in with CFSBKer Emily Asher, who is currently riding out the coronavirus in Mexico! If you’ve been to our art shows you’ve grooved to live performances by Emily’s Band Garden Party. Emily says, “This is Mila a 2 year old Husky. We’re in Oaxaca, Mexico. This was originally planned to be a three week language immersion trip but, ya know, the world right now with a closed US/Mexico Border… so instead of cutting my trip short and racing home to my zero gigs and quarantine, I decided to shelter here and continue my Spanish studies and live with my host family. I haven’t found any weights available over 8lbs so Mila is the most elegant option”

Today: Yoga for Athletes with Coach Whit

Join us this TODAY at 7am for Yoga for Athletes with Coach Whit. With change and uncertainty hovering, now is a perfect time to ground ourselves, stay in our bodies, maintain our range of motion, restore our energy, and breathe. In this class, we’ll incorporate some basic yoga poses, passive stretching, active range of motion work, restorative movements, and breathing exercises. All are welcome and no previous yoga experience is necessary. Use it as an hour to get away from the updates, quiet the chatter, and focus on yourself. Use it as a recovery day from your other workouts. Use it as a way to connect with our community. Use it as a way to chip away at improving your mobility and joint health so eventually you can get back in the gym and kick ass! Can’t wait to see you.

As with our other classes, 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. 

Here’s the rest of our schedule for this week:

Thursday 3/26
7am Yoga for Athletes w/ Whitney
6pm Mat Pilates w/ Frank

We’re offering virtual CFSBK Kids classes this week to get those kiddos moving! Here’s what’s happening:

Thursday, 3/26
4:30pm Kids (Ages 5 – 7)

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

We’ll have more info on upcoming virtual classes tomorrow!

Question of the Day

Which coach would you like to see do a quarantine version of Carpool Karaoke?

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Boccaccio’s Medicine JSTOR Daily
Everything You Ever Wanted to Know About the Plank But Were Afraid to Ask Breaking Muscle

Locked & Loaded WOD Whiteboard Explanation 3.25.20

Warm Up
3 Rounds: 
1:00 Bottom of Squat Hold (unweighted to start, add goblet if you can)
16 Alternating Plank Shoulder Taps
10 Alternating Cossack Squats (unweighted to start, add goblet if comfortable)

Strength
Superset:
A1) 3 x 10-15 1 1/4 Goblet Squats
A2) 3 x 6-12 Each Arm Standing Biceps Curls

WOD
AMRAP 8 Minutes:
8 Each 1-Arm Overhead Lunges (alternate legs for 8 reps, then switch arms)
16 Alternating Quadruped Dumbbell/Kettlebell Pull Throughs
10 Air Squats

Post work to comments.

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A post shared by Jessica and Christian Fox (@alchemy_nutrition_and_wellness) on Mar 24, 2020 at 11:14am PDT

Need a quick and easy quarantine meal? Coach Fox has your back! 

Maintaining Your Health and Nutrition in Unstable Times

How are you doing? How’s your health and well being? Are you staying active, cooking and eating nutritious foods, and finding ways to connect? Are you sleeping well since you’re not “going in” to work? If your answers are “great”, “great”, and “yes x 5,” then take this virtual high-five and keep up the great work. Feel free to move along… nothing to see here. For the rest of us, continue reading!

If zero was a “normal” amount of stress we dealt with just a few short weeks ago and sixty is what we have on our plate now, it sure seems like we’ve gone from zero to sixty in the blink of an eye. And every time I peek at the road it seems we’re going faster still. It’s difficult right now to take a breath or two, to make decisions, to care for ourselves. Some people are out of work with no income, uncertain when they’ll be able to return. Some have had their lives flipped upside down with mandatory work-at-home schedules and kids out of school. Still others are working even harder in even more challenging circumstances. There’s a lot that’s out of balance right now as we collectively do our part to manage the spread of the coronavirus while still doing our best to manage our lives.

Many of us are scared, and it’s okay to admit it. Maybe you have higher risk persons in your life who’s health you’re concerned about, and are worried about what happens if they get sick. Maybe you’re not worried about the virus itself, but how it will impact your life: your routine, your financial future, your overall well being. In times like this with so many things up in the air and the news changing by the hour, it’s even more important to focus on the things we can control, to try and not wonder and worry about things beyond that. Easier said than done and frustratingly true, but all we can really ever choose are our own next steps.

Together, through Alchemy Nutrition + Wellness, Jessica and Christian help clients from diverse backgrounds focus on their own next steps to move forward. We don’t use restrictive diets and meal plans which work “on paper” and promise quick results, yet end up being impossible to follow for any length of time. Instead we focus on basic principles of sound nutrition and wellness. Through client-coach collaboration, strategies and practices are developed to empower and create realistic, lasting changes. Sometimes that means scheduling 5-minute mind-body scans for some much needed downtime, or guiding clients through kitchen cleanups, removing foods they have a history of losing control with. Sometimes it’s simply being there as a soundboard to bounce thoughts, ideas, and feelings off of. Much of the time it’s asking the right questions and listening for answers.

• Based on client feedback and social media, here’s what we’ve been struggling with this week:
• Being cooped up inside with snacks and screen time as the day’s main activities.
• Ordering comfort food take-out again like it’s a civic duty.
• Beginning happy hour daily at noon.
• Staying up late and sleeping even later.
• Taking up cookie or cake baking as a hobby and eating all the results.
• Getting in far less daily movement and lacking motivation.
• Feeling uninspired to “behave”, treating the situation like a vacation.
• Hearing the cat angrily demand a can of tuna in fluent English.

And we get it. It’s a difficult time and whatever you’re doing to cope, it’s all understandable… all of it. (We’ll except for the cat one…please make an appointment online with a therapist to discuss ASAP). We’re human mammals seeking to be soothed, using comforting thoughts and actions to that end. And all that stuff works… for a while… until it doesn’t, right? When the future seems uncertain it’s easy to lose focus on the actions right in front of us that would lead to progress. If you’ve always put off the work to change a few habits until a “quieter time”, maybe now you have it. Now can be a GREAT time to focus on a few of your health, nutrition, and wellness goals. They can be an anchor for you, providing something other than the things outside of your control to focus on. Why not now? If not now, when? We can help you find that focus along with accountability to your progress.

We realize that everyone is at a different place right now (though not literally since last week 🙂 ) so we’re offering a few options in hopes of meeting you where you’re at.

Aside from our tried and true 12 month program which clients have been using with success for years, we’re now offering shorter commitment options of 3 and 6 months. The habits in our shorter term programs are planned and curated to serve as a stable bridge to navigate through these uncertain times.

And to go a step further in an effort to make nutrition and life coaching more accessible to you, for this start date we’re offering a few sliding scale payment options.

Benefactor: $200/month
Sustaining: $150/month
Mid: $100/month
Base: $50/month

The Sustaining rate represents the actual cost to operate our program. If you can afford this level or higher, you’ll assist our efforts to offer lower sliding-scale rates to those who cannot afford to pay more at this time.

We’d love to tell you more.

Sign up here to receive an invitation to one of our free info sessions being held “live” this Thursday, March 26th at 12pm and 7:15pm. As a thank you for attending you’ll receive a free resource guide containing some effective ideas and practices to apply right now to focus on your fitness and wellness during stressful times.

Today: Virtual Classes at CFSBK

Join us today at 7am for Locked & Loaded with Coach Whit and at 12pm for Locked & Loaded with Coach Nick. As with our other classes, 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.

Don’t forget that we’ve added a Yoga for Athletes class tomorrow at 7am. Scroll down to yesterday’s post for our full schedule.

Question of the Day

Who is someone that you have connected with in the last week that you might not have before social distancing?

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