Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 4.10.20

Warm Up
3 Rounds:
5 each Windmills (unweighted to start)
:20 each Side Plank
6-10 Push-Ups w/1 second pause at bottom and top

Strength
1-Arm Suitcase Deadlift:
3 x 6-12 each arm

Press and Windmill:
3 x 4-8 each arm

WOD
6 Minute AMRAP:
8 each 1-arm Hang Clean
6 each 1-arm Push Press
8 Burpees

Rest 2 minutes, then…

6 Minute AMRAP:
16 Russian Swings
6 each 1-arm Push Jerk
12 Sit-Ups

Post work to comments.

_____________________

55+FIT Gym-less WOD 4.10.20

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

Strength
4-5 Sets of Each:
6-12e Single Arm Suitcase Deadlifts
6-12 Thumbs Up Shoulder Raises 
6-12 Overhead Presses

Perform the shoulder raises and presses one arm at a time as needed.

Conditioning
20 Minutes, Continuous Effort:
20 Jug Swings
10e Single Arm Rows
10 Tall Plank to Low Plank (alternate arms)

Aim to move continuously for 20 minutes, resting minimally between exercises. 

Post work to comments.

Today: Morning Meditation at 8am

We’ve been offering a free Tuesday Morning Meditation with Coach Fox for a couple weeks, and now you can look forward to another Morning Meditation on Fridays at 8am!

Join us for these free 30 minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.

Meditation is for anyone, anywhere, though there are a few common recommendations that can help make for a more enjoyable experience.

Find a comfortable position. This can be seated on the floor, on a cushion, in a chair, lying down, and even standing. If you need to lean against a wall or the back of a couch then do so without feeling like it’s wrong. There’s no one perfect “mediators posture”. Whatever allows you to be comfortable and alert is what’s best for that day. This link from Insight Meditation Center on the topic offers some helpful guidance.

• Log in and set up a few minutes early to get comfortable.
• Have a layer handy to put on in case you become cold.
• If possible, set up somewhere where you won’t be disturbed for the length of class.
• If you do become disturbed by a pet/kid/spouse/roomie/neighbor/garbage truck/etc. smile.

We’re also offering 7am and 12pm virtual Locked & Loaded classes today. Go HERE to see our full weekend schedule. 

Question of the Day

If you owned a yacht, what would you name it?

_____________________
How to Think about COVID-19 like an M.D. Scientific American
Escape Into These Fantastical, Imaginary Maps Atlas Obscura

Zoom recently 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. Go HERE to see our full class schedule. 

Road Warriors White Board Explanation 4.9.20

Mobility/Warm Up
2 Rounds:
4e Quadruped Hip CARS
:20 Down Dog Calf March
15m of each of the following (walk back to start): Bunny Hops, Figure 4 Drill, Carioca
10 Alternating  Jumping Lunges

Then,

400-800m run

Workout
10 Rounds:
100m Run, 100m Walk/Rest

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

Cool Down
5 Minute Walk

Then,

10 Minutes: World’s Greatest Stretch, Standing Quad Stretch, Standing Calf Stretch, Standing Figure Four

Post work to comments.

_____________________

Brittnastics WOD 4.9.20

Switching it up to Pistol work on Thursday this week, so Saturday’s class can be Handstand stuff!

Warm Up
3 Rounds:
6-8 Cyclist Squats
6-8 each side Adductor Rocks with Hip Rotations 
6-8 Squat Rocks

Strength Work
3 Sets:
A1) 4-6 each Bottom of Pistol Leg Raises or Bottom of Pistol Switches 
A2) 6 each Single-Leg Lowering

Rest :90 between sets.

B) 5 each Elevator Lateral Step Ups

Rest 2:00.

For those of you choosing Option 1 below (people still working towards the Pistol) you could do either B or Option 1 today or switch B to Air Squat Elevator Squats instead of single leg if it’s too much single-leg work!

Option 1:
4 x 4-6 each leg Concentric-only Pistols

Option 2:
Every Minute on the Minute x 6…
8 Alternating Pistols

Same volume but more each minute!

Burpee Capacity
Beginner/Intermediate:
3 x 15/Rest :35
3 x 10/Rest :20
3 x 5 as fast as possible/Rest :05- :10

Advanced:
2 x 25/Rest :35
2 x 20/Rest :25
3 x 10 as fast as possible/Rest :05

Last day of Burpee capacity before we retest. Will rest Burpees on Saturday & talk Burpee efficiency then retest next week!

Post work to comments.

Continuing our new series of Rest Day videos, here’s Coach Chris Fox with a video on his journey through dealing with anxiety and panic. Thank you for sharing with us, Chris! Even thought this is a Rest Day, don’t forget that we’re offering 7am Yoga for Athletes and 6pm Pilates today

New: Friday Morning Meditation

We’ve been offering a free Tuesday Morning Meditation with Coach Fox for a couple weeks, and now you can look forward to another Morning Meditation on Fridays at 8am!

Join us for these free 30 minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.

Meditation is for anyone, anywhere, though there are a few common recommendations that can help make for a more enjoyable experience.

Find a comfortable position. This can be seated on the floor, on a cushion, in a chair, lying down, and even standing. If you need to lean against a wall or the back of a couch then do so without feeling like it’s wrong. There’s no one perfect “mediators posture”. Whatever allows you to be comfortable and alert is what’s best for that day. This link from Insight Meditation Center on the topic offers some helpful guidance.

• Log in and set up a few minutes early to get comfortable.
• Have a layer handy to put on in case you become cold.
• If possible, set up somewhere where you won’t be disturbed for the length of class.
• If you do become disturbed by a pet/kid/spouse/roomie/neighbor/garbage truck/etc. smile.

Looking forward to seeing you!

Question of the Day

Who is your favorite protagonist from an animated movie?

_____________________
DIY Med-Ball CrossFit Journal
Games Athletes Share Their Lockdown Self-Care Programs Morning Chalk Up

Zoom recently 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. Go HERE to see our full class schedule. 

Locked & Loaded WOD Whiteboard Explanation 4.8.20

Warm Up
3 Rounds: 
1:00 Bottom of Squat Hold (unweighted to start, add goblet if you can)
6 each direction Scap/Shoulder CARS
10 Alternating Samson Lunges

Strength
Superset:
A1) 3 x 5 Tempo Goblet Squats (4 seconds down, 3 seconds up)
A2) 3 x 6-12 each arm Standing Biceps Reverse Curls

WOD
9 Minute AMRAP:
16 Jumping Lunges
16 Alternating 1-Arm Gorilla Rows
8 V-Ups/Tuck Ups

Post work to comments.

_____________________

55+FIT Gym-less WOD 4.8.20

Warm Up
10 Minute of Vigorous Walking

If you can go outside, do so. If doing this indoors set a timer for 10 minutes and perform 10 jumping jacks at the top of each minute while walking from room to room.

Strength
4-5 Sets of Each:
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)
:30 Wall Sit

The rows and the wall slides in today’s strength work are a repeat from last Wednesday. Use today to get more comfortable with them OR make them more challenging if you can.

Conditioning
10 Minutes Continuous Effort:
2, 4, 6, 8, 10 12, 14…reps of…
Squats and Floor L-Sits

Beginning with a set of 2 reps of each exercise, add 2 reps per round for 10 minutes. 

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 6, 2020 at 5:06pm PDT

News and Notes from CFSBK Members

Not surprisingly, CFSBKers are still doing amazing stuff. Here’s what you’ve been up to:

• CFSBKer and FDNY Battalion Chief Simon Ressner wrote a piece for ProPublica describing a recent 24-hour shift that started on April 3rd. The FDNY responds to over 300,000 medical calls a year and are one of the front lines in the Coronavirus pandemic. As a Battalion Chief, Simon needs to organize the response and resources of four engine companies and two ladder companies of the 57. Read about a day in Simon’s life HERE.
• A note from Stella Z.: “The New York Times crossword app has just published a set of 20 midi crosswords (9×9, so smaller than the daily crossword in the paper but bigger than a midi) that I wrote. Better yet, the theme of the set is fitness, so there will be a ton of inside references for CrossFitters! The pack is available for purchase through the app only (not on the Times puzzle website). I hope some CFSBKers will give it a try!”
• CFSBK resident philosopher Samir C. wrote a timely essay about how philosophy can ease anxiety.
• Coach David was recently quoted in a Zen Planner article about how small businesses are engaging members during the shutdown. Check it out!

Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.

Today: Equipment Pickup from 12pm to 1pm

To date we’ve lent out equipment to over 180 members! But we know some of you missed the previous pickup windows, so we’re doing another one tomorrow (Wednesday the 8th) from 12-1pm. CFSBK members can pick up one dumbbell or kettlebell for free. We will have the doors propped open to make sure you don’t need to touch anything other than what you’re taking, and we ask that you wear gloves and a mask. We are not offering barbells, and equipment adoption is only open to CFSBK members.

Here’s what we have left as of Tuesday evening: 8kg and 32kg kettlebells, a few 20 lb. dumbbells, lots of lighter dumbbells, a couple of 50 lb. dumbbells, a bunch of dumbells over 50 lb., and a wide range of medicine balls.

Question of the Day

What have you started doing during shelter-in-place that you’d like to continue doing after its over.

_____________________
The Thrilling History of the First 1,000-Pound Squat BarBend
This Is a Great Time to Busy Yourself With Bees Atlas Obscura

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.

_____________________

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?

_____________________
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?

_____________________
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?

_____________________
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.

_____________________

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?

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

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.
—-
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.

_____________________

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?

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“The Open” At Home Edition Morning Chalk Up
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