Locked and Loaded WOD Whiteboard Explanation 3.21.20

Warm Up
3-4 Rounds:
10 Alternating Spider Mans (Spider Men? in place or moving)
10 Alternating Prone Scorpions
10 Boot Straps
10 Jumping Air Squats

WOD
3 Rounds with 4:00 Rest at a Repeatable Pace (moderate intensity)…
AMRAP 8 Minutes:
1:00 Run/Bike/Row/Stairs/Mountain climbers/Jumping jacks/whatever you have!
5 Hang Squat Clean Thrusters (each arm)
10 V-Ups or Tuck Ups
15 Russian Kettlebell/Dumbbell Swings
20 Russian Twists (with or without weight)

Post work to comments.

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Brittnastics WOD 3.21.20

Mobility
Ankle PAILs and RAILs 
Hip Internal Rotation Stretch 

Then…

3 Rounds of:
5 Feet Together Squats
10 Heel Walks

Strength and/or Endurance Testing
Option 1: For those who don’t have Pistol Squats but want your first one! Test your Pistol Squat by Squatting as low as you can with control on each leg. Use an object as a height marker (chair, stack books, a step, etc). Over the course of the next weeks, we will work mobility and strength to increase your range of motion in hopes to get that 1st ever elusive Pistol!

Option 2: If you are consistent with Pistol Squats and perform Pistol Squats in metcons regularly at CFSBK, then perform 20-30 pistol squats for time.

Strength Work
Option 1: (Those without pistols)
A1) 4 x 8-10 on each leg Shrimp Squats with :03 eccentric; perform one leg then the other
A2) 4 x 12-15 Reverse Crunches or 4 x 3-5 Candlestick Rolls

Option 2 (Those who tested 20-30 for time):
A1) 4 x 6-8 Pistols Squats per leg @ a 3111 tempo; perform one leg then the other
A2) 4 x 15 Reverse Crunches or 4 x 3-5 Candlestick Rolls

Pistols can be performed to a target but if you’re performing to a target, I prefer you are at least parallel depth.

Gymnastics Conditioning
Burpee Capacity Continued 

Beginner:
3 x 10 (rest :45 as fast as possible but consistent)
3 x 6 (rest :30)
3 x 4 (rest :10 between sets)

Total volume: 60 burpees

Intermediate/Advanced:
4 x 15 (Rest :45)
3 x 10 (Rest :30)
4 x 5 (as fast as possible, :10 rest between sets)

Total volume: 110 burpees

If you tested the 75 option, feel free to cut a little bit of volume here (such as 4 x 12, 3 x 8, 4 x 5).

We will be increasing the volume and decreasing the rest in order to increase capacity before retesting. Perform however you did your testing; so if you tested with squat thrusts perform as squat thrusts. If you tested with jumping to a target, perform with jumping to target

Ab Finisher
Option 1:
Add 1 rep to whatever you did on Day 1’s ab complex…
10 V-Ups
10 Straddle Ups
10 Hollow Rocks

Rest :30-:45 x 4-5 rounds

Option 2:
10 Seated Pike Ups 
10 Single-Leg Glute Bridge (each)
10 Straight Leg Sit-Ups 

Rest :30-:60 x 3-4 rounds

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 20, 2020 at 3:30pm PDT

Best dressed (and socially distanced) coaches, Coach Katie and Coach Keith. It’s been so great to actually get to see some of your smiling and sweaty faces again at our virtual classes. We’re working hard to adapt and evolve our programs to this new set of circumstances. Stay tuned for more to come!

Join Our Virtual Class Today

Our virtual classes continue today with Locked and Loaded at 10am with Coach Whit! See below to find out what you can expect through the end of this coming week.

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. 

Saturday 3/21
10am Locked & Loaded w/ Whitney

Sunday 3/22
10am Active Recovery w/ Chris

Monday 3/23
7am Locked & Loaded w/ Lauren
12pm Locked & Loaded w/ Chris

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
6pm Mat Pilates w/ Frank

Question of the Day

What Instagram account has made you laugh recently?

_____________________
3 Strategies Every Lifter Can Use to Stay Productive at Home BarBend
What You’re Feeling Is Plague Dread The Atlantic

Locked and Loaded WOD Whiteboard Explanation 3.20.20

Warm Up
3 Rounds for Quality:
10 Alternating 1-Arm Crossbody Toe Touches
10 Prone Black Burns
20 Push-Up Shoulder Taps|
20 Hollow Dead Bugs

Strength
3 x 6-12 1-Arm Strict Press

If your dumbbell or kettlebell is too heavy to press, use a household object that is an appropriate weight. A jug of water, a can of beans, whatever makes sense and allows you to perform the movement appropriately. Have fun with it! Post your innovations!

WOD
AMRAP 5 Minutes:
1 Arm Kettlebell/Dumbbell Hang Snatch

Switch arms when needed, but keep reps equal on each side. Rest as needed. If Kettlebell Snatches are a no go for you, go with Kettlebell Clean and press.

Post work to comments.

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Fit 55+ Gym-less WOD 3.20.20 Explanation

Warm Up
3 Rounds, Deliberate Pace:
10e Direction Hip Circles
10 Standing Alternating Toes Reaches (place foot in front and reach
5e Arm Circles (each direction and each arm)
10e Fist Circles

Strength
4-5 Alternating Sets of Each:
8-12 Push Up + Shoulder Taps (Modify as needed to hands on a stable elevated surface—couch, dining table, park bench, etc.)
:20e Side Plank (Modify to bent knees as needed)
8-12e Single Leg Romanian Deadlifts (Add a weight if you have one, or do them near a wall for balance as needed)

Conditioning
For Quality and Enjoyment (!):
30 Minute Walk/Jog

If you’re outside then every other corner or every 2 minutes, alternate performing:

5e Standing Knee Raises + 5e Standing Side Bend Stretches

Option to scale up by wearing a weighted backpack or carrying a weighted bag/object with you!

If you’re staying indoors, spend 20-30 minutes walking from end to end/room to room in your apartment, performing the exercises above when you get into each room or every 2 minutes or so. Same options to wear a weighted backpack or carry a weighted bag!

Post work to comments.

Jack into The Matrix with CFSBK

Virtual CFSBK Classes Start Today!

Starting TODAY you can take virtual classes with your favorite coaches and fellow CFSBKers at the days and times listed below. These classes will meet via Zoom and will follow the Locked & Loaded programming unless otherwise specifically noted. Classes will last around 45 minutes (we think!) and will end with a little extra credit cool down or assistance work of the coaches choice. Of course you can do the workouts whenever you want by following the programming, but why not do it with the group!

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. 

Friday 3/20
7am Locked & Loaded w/ Jess
12pm Locked & Loaded w/ Katie

Saturday 3/21
10am Locked & Loaded w/ Whitney

Sunday 3/22
10am Active Recovery w/ Chris

Monday 3/23
7am Locked & Loaded w/ Lauren
12pm Locked & Loaded w/ Chris

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
6pm Mat Pilates w/ Frank

Question of the Day

_____________________
For Now, You Can Still Take Your Kids Outside Outside
Life in the Containment Zone Scientific American

Road Warriors Endurance Workout Whiteboard Explanation 3.19.20

Warm Up
General Movement Prep (shoulder/hip circles, leg swings front/back and side to side, alternating toe touches, standing quad stretch, calf march, standing cross legged forward fold, world’s greatest stretch)
Easy 200-400m Jog
2x through: 15m (~50ft) of each of the following (walk back to start): Bunny Hops, High Knees, Butt Kickers, Lateral Shuffle, Carioca, Broad Jumps

Work
8x: 100m Run, 100m Walk/Rest

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

Cool Down
6 Minutes of Post-Workout Yoga

Mostly standing and perfect right after this work… and it’s only 6 minutes! Here’s proof that I did it!

Post work to comments.

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Brittnastics WOD 3.19.20

Warm Up
Wrist Extension PAILs & RAILs 

Then…

3 Rounds:
3 Slow Swimmer’s Hovers 
6 Yoga Push-Ups 

Strength
Superset Option 1:
A1) Tall Plank 

Beginner: :30
Intermediate: :45
Advanced: 1:00

A2) :10-:15 Bottom of Push-Up Hold  

Beginner/intermediate: use chair, railing, etc. to modify body load.

Rest :60 x 3-4 rounds

Superset Option 2:
A1) :20 Wall Facing Handstand Hold 
A2) :10-:20 Bottom of Headstand Hold

Rest :60 x 3-4 rounds

Handstand modifications (also Pike Handstand on a Box/Bed/Chair)
Headstand modifications

Pressing Strength:
5 x 3-5 Eccentric Only Push-Ups with :03-:05 Eccentric.

Rest :60 between sets

Beginner: Modified Push-Up (knees, hands on chair) or regular Push-Up
Intermediate: knees or feet on elevated object
Advanced: feet on high object or on wall (kick up to wall)

Burpee Capacity

Beginner: 50 Burpees for time
Intermediate: 75 Burpees for time
Advanced: 100 Burpees for time or 100 Burpees to 6 inch target for time

Core Accessory/Finisher:
10 V-Ups
10 Straddle Ups
10 Hollow Rocks

Repeat for 4 sets. Rest :45 seconds between sets

Can be modified to any number that allows you to go unbroken for the 3 movements. See video.

Post work to comments.

Introducing Home Gymnastics Workouts with Coach Brittany… aka “Brittnastics”

By Brittany Bolella

Hey all! I hope you’ll join me in working on your gymnastics in the next several weeks. The first workout is posted above!  Day 1 (Thursdays) will be upper body pressing focused (think Push-Ups, Handstand Push-Ups, Handstands) and Day 2 (Saturdays) of the week will be lower body pressing focused (think Air Squats and Pistols). We will be testing Burpee capacity as conditioning (the Burpee is a CrossFit gymnastics movement), and I’m also considering an option for either Pistol strength or endurance testing on Day 2.

Thanks so much for coming along for the ride!  It’s so important for you all to maintain a sense of normalcy during these uncertain times, and it’s also important for us in the fitness industry to do so by continuing to work as much as possible. Please don’t hesitate to reach out to me at brittany [at] crossfitsouthbrooklyn.com or via Instagram to ask questions as well as tag me in your videos!  Thanks so much guys!

VIRTUAL CFSBK CLASSES START TOMORROW

Starting tomorrow you can take virtual classes with your favorite coaches and fellow CFSBKers at the days and times listed below. These classes will meet via Zoom and will follow the Locked & Loaded programming unless otherwise specifically noted. Classes will last around 45 minutes (we think!) and will end with a little extra credit cool down or assistance work of the coaches choice. Of course you can do the workouts whenever you want by following the programming, but why not do it with the group!!!

_____________________
Coronavirus and the CrossFit Community: A Call to Action Morning Chalk Up
At the Front Lines of Coronavirus, Turning to Social Media NY Times

Bodyweight Ninjas WOD Explanation 3.18.20

Warm Up
4-5 Rounds:
5e Cossack Squats
5e Lateral Bounds (or 5 more Cossacks)
5e Quadruped Shoulder Taps
:30 Downward Facing Dog (+ calf march)

Metcon
AMRAP 20 Minutes: 
5 Strict Handstand Push-Ups or Wall Walks
10e Bodyweight Single Leg Romanian Deadlifts (or Split Stance Romanian Deadlifts)
15 V-Ups or Tuck Ups
20 Glute Bridges or Hip Thrusts

Aim to move at a consistent pace throughout. Modify volume or ROM as needed on the HSPUs if 5 strict is a lot for you… we don’t recommend kipping these at home 🙂

Cooldown
Color One of These!

Post work to comments.

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Dumbbell/Kettlebell Locked and Loaded WOD Explanation 3.18.20

Warm Up
3 Rounds:
5 Elbow to Instep + Rotation, each side
8 Reverse Lunge (both legs) + Air Squat
5 Straight Leg Inchworms with 5 second pause with hips high

Strength
Bent Over Row with :02 pause at the top:
3 x 6-12 each arm 

Rest 1:00 between sets.

Metcon
AMRAP 12 Minutes:
10 each 1-Arm KB/DB Front Squats
8 No-Push Up Burpees (walk in and out if you cannot jump inside)
:30 each 1-Arm Overhead KB/DB Hold/March OR 40m 1-Arm Overhead Carry

Cooldown
Color One Of These!

Post work to comments.

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55+FIT Gym-less WOD Explanation 3.18.20

Warm Up
3-4 Rounds, Deliberate Pace:
10e Forward + Back Leg Swings
10e Torso Rotations
10 Standing Toe Touches
10 Arms Over and Back

Strength
4-5 Alternating Sets of Each:
8-10e Single Arm Odd Object Bent Over Rows
8-10e Rear Foot Elevated Split Squats or Split Squats (supported as needed)

Conditioning
AMRAP 15 Minutes:
15-20 Goblet Squats (or Chair Squats)
10e Turkish Sit Ups (hold an object in the raised hand and progress through the bridge as able)

Post work to comments.

Here’s Coach Keith with a whiteboard explanation of today’s Locked and Loaded WOD

Programming Update

We were so excited to see over 150 CFSBKers came down to adopt a kettlebell or dumbbell at our fostering events over the past two days. Given the volume of people who now have access to a weighted implement we’ve decided to just run the one workout track that assumes you have a dumbell or kettlebell which we’ll affectionately call “Locked & Loaded” through the COVID closure. Where possible we’ll try to include some bodyweight subs if you don’t have a dumbbell or kettlebell.

We’re also quickly working to set up some regular virtual classes via Zoom started by Friday.

PLEASE FILL OUT THIS SURVEY to let us know which virtual class times would work best for you as well as what other kind of virtual classes you’re interested in.

_____________________
What Should I Look for When Buying Whole Grains? NY Times
The Benefits of CrossFit CrossFit (video)

Bodyweight WOD Whiteboard Explanation 3.17.20

Warm Up
4 Rounds, Deliberate Pace:
10 Wide Stance Standing Forward Bends (flow between reps)
10e Bent Over Torso Rotations
:20e Side Plank or Side Star Plank

Metcon
5 Rounds, Fast Pace:
10 Alternating Split Jumps
10 Alternating Reverse Lunges
5 Squat Jumps (or Broad Jumps)
15 Squats

Rest 1:00 between rounds.

Cooldown
10 Minute Savasana (led by Jon Kabat-Zinn)

Post work to comments.

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Dumbbell/Kettlebell WOD Whiteboard Explanation 3.17.20

Warm Up
5 Rounds, Deliberate Pace:
10 Wide Stance Standing Forward Bends (flow between reps)
10e Bent Over Torso Rotations
:20e Side Plank (on elbow) or Side Star Plank
:30 Reverse Bridge Plank

Metcon
5 Rounds, Fast Pace:
10 Single-Arm Dumbbell Cleans  (or Kettlebell) Left
10 Single-Arm Rack Reverse Lunges (same side leg moving)
10 Single-Arm Push Presses
10 SA Dumbbell Cleans  (or Kettlebell) Right
10 Single-Arm Rack Reverse Lunges (same side leg moving)
10 Single-Arm Push Presses
10 Goblet Squats

Rest 1:00 between rounds.

Using a single dumbbell or kettlebell. Sub Single-Arm Swings as needed for the Cleans.

Cooldown
10 Minute Savasana (led by Jon Kabat-Zinn)

Post work to comments.

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Endurance Whiteboard Explanation 3.17.20 (Tuesday: Easy Run)

Warm Up
General movement prep (shoulder/hip circles, leg swings front/back and side to side, toe touches, standing quad stretch, calf march, standing cross legged forward fold, world’s greatest stretch)
Easy 200m jog
2x through: 15m (~50ft) of each of the following (walk back to start): Bunny Hops, High Knees, Butt Kickers, Lateral Shuffle, Carioca, Broad Jumps

Work
2 Mile Easy Run  (using only nasal breathing!)

• Newbies: alternating between walk/run is absolutely ok!  But the goal is to keep moving.
• More 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.
• Use mapmyrun.com for distances or just run for 20mins.
• Contact Jessica [at] crossfitsouthbrooklyn.com with questions.

Cool Down
10 Minutes of World’ Greatest Stretch (Figure Four Stretch, Lying Spinal Twist)

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 16, 2020 at 11:58am PDT

CFSBK Remote Programming Update

In the video above, Coach Fox and Coach Keith explain how we’ve programmed our gym-less workouts through March 29th. Our intention is to provide our members with some varied remote options for training and staying engaged. We’ll be posting our programming options right here on the blog and will offer some “virtual” classes to be scheduled. So much is happening so fast, our goal is to bring our staff’s insights and programs directly to you as much as we can. We’ll get through this together!

If you’d like to foster one of our kettlebells or dumbbells to help you get your sweat on at home, stop by the gym today from 9am to 11am to pick one up.

We want to know how you’re doing! Post your gym-less workout results, questions, social distancing dispatches, or anything else you’d like to share to the comments.

_____________________
Finding Peace in a Pandemic Outside
What Italians Wish They Had Known The Atlantic

CFSBK Gym-less WOD 3.16.20 Explanation

Warm Up
4 Rounds, Deliberate Pace:
5 Plank + Shoulder Tap + Down Dog
10 Hollow Body Dead Bugs
30 Single-Unders or Lateral Hops

Metcon
5 Rounds, Fast Pace:
10 Burpees (or No-Push-Up Burpees)
400m Run (or 2:00)
Walk/Rest 2:00 between rounds

Cooldown
Guided Walking Meditation

Post work to comments.

_____________________

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 15, 2020 at 1:44pm PDT

CFSBK Closed Until March 29th

In light of the ongoing concerns regarding the COVID-19 pandemic, we have made the difficult decision to close down the gym for the next 2 weeks, from today (March 16th) through March 29th. This was not an easy decision for us, nor do we know what the future holds, but the time to put the public health above our economic interests is now. While we have been doing or best to diligently clean and sanitize all equipment and surfaces, we feel that gym closure is the most effective way to reduce the risk to our community at large. All classes, specialty programs, and Open Gym will be suspended for the next 2 weeks. At that time, we’ll reassess the situation to determine the appropriate next steps.

We are happy to place any memberships on hold and extend expiration dates on any class cards or training packs as needed. For those that can continue with membership dues, please know that your continued payments help to support our staff during this time of closure.

We are so grateful to you for your support, kindness, and understanding in these difficult times, and we hope you know that we’re not going anywhere. We will be thinking creatively to keep you all engaged and connected to the CFSBK community and your fitness goals. We encourage everyone to do the home workouts that we will continue to post here each day and to post their workout results, thoughts, or really anything to the comments. We will be providing daily updates on Instagram, so please follow us there as well for the latest on this evolving situation.

Thanks, all. We love you.

_____________________
Can I Boost My Immune System? NY Times
Strength Makes Life Better Starting Strength

Every 1:00 x 10:
Snatch High Pull + Hang Power Snatch @65-70% of a 1RM or recent heavy single

Sets across. These should be on the light side and allow you focus on speed through perfect positions. 

Speed Dumbbell Floor Press:
10 x 3 @21X0

Rest :45 between sets.

These should be LIGHT and FAST on the way up. Begin the cycle with a pair of dumbbells that you can move fast for all 30 reps. As ballpark guide, the total of both dumbbells should be about 30% of a recent 1RM Bench Press or 35% or the recent 5 x 3s.

Note the tempo includes a 2 second descent and a 1 second pause with elbows on the floor before moving the weight up as fast as possible. This is meant to help prevent you from crashing onto the floor and jamming your wrist between the floor and the weights. The intent is to find the floor under control and maintain tension there before exploding up.

Dumbbell Speed Floor Press: Note the control down and speed up.

Mark Bell Speed Floor Press: Though in this video Mark is using bands and a barbell, these reps are a great example of moving through solid positions with amazing speed. 

Post loads to comment.
Week 4 of 6

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3-5 Rounds or 20 Minutes for Quality:
10e DB or KB Turkish Get-Ups
200m Jog

Alternating arms every 5 reps is okay!

Post work to comments.

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CFSBK Gym-less WOD

Warm Up
4 Rounds, Deliberate Pace:
10 Seal Jacks
10 Alternating Wide Stance Toe Touches
10 Alternating Bear Crawl Shoulder Taps
:20 Reverse Plank Bridge

Metcon
5 Rounds, Fast Pace:
10 Squats
5 Push-Ups
10 Alternating Leg Reverse Lunges
15 Sit-Ups

Cooldown
5 Rounds of 4-7-8 Breathing

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 14, 2020 at 4:45pm PDT

A little update from CFSBK owner Coach David on some changes to our offered programs, plans for the immediate future as well as a thank you to all our members

Introducing CFSBK Gym-less Programming

As Coach David mentions in the video above, starting today we’ll be posting a gym-less WOD to support our members who elect not to come to the gym as part of responsible social distancing. We’ll have more info on these workouts soon, but in the meantime, we hope these will help you remain active, connected, and engaged with the community during this difficult time. As always be sure to stay home if you’re not feeling well. We’ll be here when you recover!

_____________________
The Dos and Don’ts of Social Distancing The Atlantic
How Does the Coronavirus Test Work? Scientific American

Every 6:00 for 6 Sets…

In 3 Minutes:
15 Dumbbell Thrusters
8 Burpees
Row Max Calories in remaining time (until the 3:00 mark)

Aim to work at a sustainable pace across all 5 rounds. This means getting to the rower at the same time and scoring the same calories each round. Score calories for each round. 

Post work to comments.
Week 4 of 6

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 10, 2020 at 10:18am PDT

Finishing out a CrossFit Kids class with a hand eye coordination challenge where the kiddos need to successfully throw and catch a bean bag with their left and right hands for 6 reps before moving farther back

Yoga for Athletes Cancelled Today

Today’s 10am Yoga for Athletes class is cancelled. Want to try something other than group class this weekend? Don’t forget that we offer 11am Active Recovery today, as well as 11am Active Recovery and 12pm Pilates tomorrow.

_____________________
The Push to Get More Girls on Bikes Outside
Disability Is No Deterrent Morning Chalk Up

A) Deadlift:
Heavy 5 @2111

Warm up to a single heavy 5 at tempo, slightly heavier than week 1 if able. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 5RM.

B) Barbell Row (Pendlay Row):
2 x 9-12

Add a few lbs to last week (or use about 30% of today’s heavy deadlift). Prioritize good movement over load. 

Glen Pendlay explains the Pendlay Row: Notice that the barbel starts on the floor for each rep in these. There’s some momentum and speed off the floor yet Max’s back remains neutral and his torso remains near horizontal. If you can get into this position then perform them like this!

Barbell Row Demo: If lack of flexibility (most likely in the hamstrings) prevents you from maintaining a neutral spine with a horizontal torso and very little knee bend, then perform them like in this video. Note that the torso is still near horizontal and not “ratcheting up” with each rep. Due to grip fatigue you may have to use a lighter load for this variation. 

Post loads to comments.
Week 4 of 6

_____________________

AMRAP 8 Minutes:
2, 4, 6, 8, 10, 12…
Single-Arm Kettlebell Swings Left
Single-Arm Kettlebell Swings Right
Kettlebell Box Step-Ups

Choose a kettlebell load and a box height that allow you to keep moving. Scale the Swings to Snatches if you’re proficient at the movement. Use the same load for the Step Overs, you may hold the bell anyhow (except for on the thigh) as long as you come to full extension with both feet on top of the box. 

Post rounds, reps, and Rx to comments.

 

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A post shared by 𝔏𝔢𝔞𝔥 𝔇𝔢ℭ𝔢𝔰𝔞𝔯𝔢 (@leahdecesare47kg) on Mar 12, 2020 at 8:00am PDT

This Week at CFSBK in Review

1. Our in-house massage therapist Leah D. spent last weekend competing in the USA Powerlifting competition at the Arnold Sports Festival in Columbus, OH. On Monday, she told us how it all went down.

2. In case you missed it, we recently posted a statement outlining the measures we’re taking to minimize the spread of COVID-19 and offered some advice to members. 

3. Coach David is quoted in this Wall Street Journal article on ice cross downhill athlete Amanda Trunzo’s CrossFit training. Give it a read!

4. Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. This time CFSBK members get 20% of the seminar. Head over to Wednesday’s post to learn more and sign up!

5. Mark your calendars and get pumped. The 2020 East Coast Gambit goes down on Saturday, June 13th! Hosted right here at CFSBK, the Gambit is a premier, single day, functional fitness competition. Head over to the East Coast Gambit website to take a look at our new teaser video.

6. Tomorrow’s 10am Yoga for Athletes class is cancelled. 

_____________________
How to Prevent Loneliness in a Time of Social Distancing Scientific American
What You Need to Know About the Coronavirus The Atlantic

Speed Box Squats:
60% x 3 x 10 @21X1
Rest :45-1:00 between sets.

Percentage recommendations are based off of a recent 1RM, or a few pounds heavier than last week. These should be FAST on the way up. Prioritize SPEED and perfect positions over load! Note the tempo includes a 2 second descent and 1 second pause at the box. This is meant to help prevent you from crashing onto the box and/or relaxing on the box. The intent is to find the box under control and maintain tension there before exploding up.

JTS Speed Squat Video (Though Chad isn’t using a box in these squats, they’re a great example of moving through perfect positions with amazing speed.)

Post loads to comments.
Week 4 of 6

_____________________

4-5 Rounds or 20 Minutes for Quality:
30 Double-Unders/Alternating Foot Steps or 2x Singles
3-5 Strict Lean Away Pull-Ups
8-10 Alternating Leg Split Jumps
8-10 Rower Pike-Ups

Modify the lean away Pull-Ups to regular pull ups (bands okay) or ring rows and the Rower Pike-Ups to Knee Tucks as needed. The intent is to move continuously through the circuit. 

Post work to comments.

Save the Date: The 2020 East Coast Gambit

Mark your calendars and get pumped. The 2020 East Coast Gambit goes down on Saturday, June 13th! As you can probably see from the video above, last year’s Gambit was an enormous success. Hosted right here at CFSBK, the Gambit is a premier, single day, functional fitness competition.

The event is open to all individuals and will feature both RX and SCALED divisions. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day! Cash and prizes totaling over $3500 will be awarded to the top 3 athletes in each division.

Head over to the East Coast Gambit website to take a look at last year’s events, results, and sponsors. You can also check out our photos from the big day! Whether you’re competing or cheering, we can’t wait to see you there! 

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Elite Gymnast Shares Core Training Progression and Tips BarBend
Sitting Is Bad for Our Health, Should We Squat More Instead? NY Times