Locked & Loaded WOD 3.24.20
Warm Up
3 Rounds:
8 Each Staggered Stance Single Leg Toe Touches
:30 Reverse Bridge Plank
16 Alternating Plank Shoulder Taps
Strength
Superset:
A1) 3 x 6-10 Each 1-Arm DB Floor Press
A2) 3 x 8-12 Each Single-Leg Contralateral Romanian Deadlift
WOD
20 Minutes at Low Intensity:
10 1-Arm Suitcase Deadlifts (left arm)
8 1-Arm Hang Cleans (left arm)
40m or :30 Single-Arm Front Rack Carry/March (left arm)
:30 Tall Plank
10 1-Arm Suitcase Deadlifts (right arm)
8 1-Arm Hang Cleans (right arm)
40m or :30 Single-Arm Front Rack Carry/March right arm
:30 Hollow Hold
Post work to comments.
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Road Warriors Workout 3.24.20 (Easy Run)
Warm Up
7 Minute Movement Flow
Can be done indoors or outdoors, barefoot or not.
Workout
2.5 Mile Easy Run (using only nasal breathing!)
- A little more distance than last week but still at an easy pace.
- Beginner/Intermediate: alternating between walk/run is absolutely ok! But the goal is to keep moving.
- 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.
Cooldown
2-3 Minute Walk
10 Minutes Alternating Between: Standing Quad Stretch, Hip Circles, Standing Cross Legged Forward Fold, Calf March
Post work to comments.
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Thursday: Yoga for Athletes with Coach Whit
Yet another virtual class offering to keep you grounded! Join us this Thursday 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:
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
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:
Tuesday, 3/24
4:30pm Kids (Ages 5 – 7)
Wednesday, 3/25
4:30pm Preteens and Teens (Ages 8 – 18)
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.
Question of the Day
How many rolls of toilet paper are currently in your residence?
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Take Steps to Counter the Loneliness of Social Distancing NY Times
How the Coronavirus Became an American Catastrophe The Atlantic
