Road Warriors Workout 3.22.20
Warm Up
Easy 200-400m jog
2 x of 15m (~50ft) of each of the following (walk back to start): Bunny Hops, High Knees, Butt Kickers, Lateral Shuffle, Carioca
Workout
5k Run (3.1 miles, 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 30mins.
Cool Down
3 Minute Walk
10 Minutes of: World’s Greatest Stretch, Figure Four Stretch, Lying Spinal Twist
Post work to comments.
Here’s Coach Jess with an explanation of today’s Road Warriors endurance workout
TODAY: VIRTUAL ACTIVE RECOVERY
Join Coach Chris Fox today at 10am for our first-ever virtual Active Recovery class. 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 through the end of this week:
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
Virtual CFSBK Kids
Starting tomorrow, we’ll also begin offering virtual CFSBK Kids classes this week to get those kiddos moving! Here’s what we’re offering:
Monday, 3/23
4:30pm Preteens and Teens (Ages 8 – 18)
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
What podcast would you recommend?
_____________________
How I Cope with My Missing-the-Gym Anxiety BarBend
How Runners Are Getting Creative During the Pandemic Outside
Jess, that shirt is AWESOME.
I’m not really a podcast girl — if I’m listening to something on my commute it’s usually music — but the one that I do do on the regular is Tom and Lorenzo’s Pop Style Opinionfest. If you care about fashion, Project Runway, and RuPaul’s Drag Race, it’s great; if not, skip it!
I will say that if you’re looking for new (not necessarily contemporary, just new to you) classical music to listen to, get a subscription to Gramophone magazine. I’ve had a subscription for just over a year and have discovered SO MANY composers I’d never heard of that I now love.
Taking a rest day today, except to do chinups. Three sets of seven, not too shabby! Thanks for the QOD the other day that reminded me we have a pullup bar in the apartment! Now I can really feel like I’m maintaining and even building my pulling strength while we hunker down.
Excellent Active Recovery class- Thanks!
Here are the podcast recos from the chat:
Planet Money from NPR!
last seen
Hidden brain
Esther Perel-Where should we begin?
Also plugging an amazing Reply All episode -the case of the missing hit
Still untitled, the Adam savage podcast
The Splendid Table
Denim and Diamonds
Ester Perel’s Where do We Begin
Getting Curious with Jonathan Van Ness
Chasing Excellence with Ben Bergeron
Aubrey Marcus Podcast
Conan Need a Friend!
Talking Elite Fitness with Tommy Marquez & Sean Woodland
my dad wrote a porno 😳
Scam Goddess by Laci Mosely
The Rewatchables
girls gotta eat
Useful Idiots
The Adventure zone
Krista Tippet On Being and Serial? Spelling?Joe Rogan.
behind the bastards podcast
1. bodega boys (desus and mero) 2. the dream (about multi level marketing season 1) 3. dolly parton’s america
Of course I got the name of my reco wrong. It’s Cocaine and Rhinestones.
Lolol I kind of love “Denim and Diamonds” tho
I highly recommend the Showtime TV show Mike Judge (King of the hill/beavis and butthead/Silicon Valley/many more) did called “Tales from the Tour Bus” for season 1 it was all about Outlaw Country singers/musicians and interviewed the people who were around them and shared some REALLY WILD stories and Mike Judge animated it. Season 2 is about Funk!
That sounds great.
Reply all’s the case of the missing hit is one of my favorite podcast episodes of ALL time. What a roller coaster!
Thanks, Charles! I’d saved the chat to post this and when I looked it was already here within minutes…should have known someone else could do it faster!
Mine (and Frank H’s) was The Rich Roll Podacst. Also love 10% Happier.
Golden opportunity here for someone to jump on starting one called Denim and Diamonds 🙂
Maeve in America & Mothers of Invention (both by Maeve Higgins).
That was my first active recovery class and it was so fun to be able to participate virtually! I think when things go back to normal (whenever that is), CFSBK should consider keeping the virtual option open, especially for active recovery. Happy Sunday everyone! Week 1 of WFH is over, undetermined number of weeks to go! Stay strong and healthy and safe.
Podcasts I recommend: Radiolab (for deep dives into the most random things in our world) and Doggie Club Podcast (because dogs, and because he interviews some amazing people in the world of animal rescue and training, etc)
Great idea! If there’s a class that seems made for being done virtually from your living rooms it AR.
Loved seeing all the beautiful faces today at AR ;___;
From that list Charles posted I was the one who recommended
Bodega Boys (Desus and Mero talking smack on all things NYC/political/life and their dying love for the Yankees and Knicks)
Runner Ups
The Dream season 1 is great and about (MLM) Multilevel Marketing Scams
Dolly Parton’s America which was recommended to me by Phil S. from the gym, “Jolene” episode was my fave!
The only real podcast I listen to weekly is Bodega Boys tho.
The Dream is awesome! The 2nd season is about essential oils and scammy self-care things.
Ooooo. This sounds EXACTLY like my cup of (holistic medicine, cures everything!) tea.
Yes! I still need to finish season 2!
I’m SO MAD at myself for not paying attention. I thought AR was at 11 like it is when it’s at the gym and missed it. 🙁
5k in 31min aka 31min AMSAP (as much snot as possible)
Home to Fort Greene Park and back, with a little loop in the park. First 5k in a loooong time. Probably last one for a while since I’m getting more and more self conscious and anxious about going on the street.
My podcast recommendations are Radiolab, The Wilderness, Slow Burn, Revisionist History, Against the Rules.
My team at Google also builds the Google Podcast app, available on Android and coming soon to iOS. Try it out and send me feedback on what you like or don’t!
Man, I’m so pissed I got the timezone wrong and missed AR. FARGH!
There’s only one podcast: Chapo Trap House.
Don’t @ me.
Still in bed sick. Tried to get Brian to dress up as me as join class. Miss you guys. Hopefully on the mend and see you soon.
QUOTD
You’re Wrong About (oh sweetie) Small-town Murder (yay indeed Jimmy yay indeed) and Pod Save America (it’s not great Dan)
Sad I missed AR. But happy my family let me sleep in for the first time in months, causing me to miss AR…
Yesterday’s 10 am was amazing. Almost knocked over a bookshelf with the vibrations from my last set of jumping jacks, so I will need to rethink the jumpy stuff next time. Thanks to Whit and Brett for running it and to everyone else for being a part of this community.
Ran quite a bit more than the intended 5k today because I accidentally left my phone at home. I was out for a little over an hour, so maybe closer to 10k…? Was it just my imagination, or is nasal breathing harder when the wind is blowing? In any case, everyone I ran past was probably grateful that I wasn’t huffing and puffing at them through a gaping mouth.
Huffing Puffing Through A Gaping Mouth, is a great name for our new metal band…
Hahaha
AR this morning was amazing! The run was less bad than I thought it was going to be. Bringing along a bunch of tissues helped. Ended up with a nice 10:10/avg pace, even with the last uphill in prospect park.
AR was so awesome – thanks Chris! Also, just watched so many Parks and Rec outtakes. Those are the only two things I now need to get through the day.
10am AR this morning was just what I needed. It felt so good to stretch and see everyone’s faces. Felt like normal for a bit.
Then I did Brittnastics WOD from yesterday, which actually took me many hours because of text and phone call breaks. Need to add Ankle PAILs and RAILs to my daily to do list, when I start making those. I chose option 1. 4×10 Shrimp Squats. These are super hard. I held an 8# db for counterbalance. 4×12 reverse crunches.
Went for a walk instead of doing burpees. The did 4 rounds of Option 2 for the ab finisher.
Love all the variety for the gym-less WODs. Thanks again CFSBK!
I listen to the NPR Politics podcast and NPRs Up First. I wouldn’t really consider myself a podcast person though. These are short and really just listening to the news mostly.