Locked & Loaded WOD Whiteboard Explanation 3.30.20
Warm Up
3 Rounds:
10 Alternating Squat Thoracic Rotations
6 each Side Plank Rotations
8 Bent Over Reverse flys (no weight or very light objects)
Strength
Superset:
A1) 3 x 6-12 each 1-Arm Power Row
1 second pause at top, 2 seconds down.
A2) 3 x 10-16 Alternating Goblet Cossack Squats
OK to go weightless or holding something for support if needed.
WOD
3 Rounds of 3:00 Work, 3:00 Rest:
8 Single-Arm Front Squat Right Arm
20 Alternating Bicycle Crunches
8 Single Arm Front Squat Left Arm
20 Alternating Low Box Runner
If you have something to use for this, awesome! Even an empty box cardboard box is useful. If not, it can be done flat on the floor. Moderately high, but repeatable intensity!
Cool Down
1-2 Rounds:
30 seconds each leg Samson Stretch
30 seconds middle/left/right Childs Pose
Post work to comments.
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55+FIT Gym-less WOD 3.30.20
Warm Up
3 Rounds at a Deliberate Pace:
5e Single Arm Circles (each direction and each arm)
5e Standing Ankle Circles (each direction and each leg)
5 Inchworm + Shoulder Taps
5e Front Scales
Strength
4-5 Sets of Each:
6-12 Deadlifts
6-12 Couch Dips
6-12e Single Arm Pull Overs
See a demo video for today’s Deadlift and Dip exercises here. Get creative with what you have at home to perform the Deadlifts with!
Conditioning
15 Minutes Continuous Effort:
20 Alternating High Knees
12 Sit-Ups
:20 Superman Hold
Post work to comments.
Tuesday: Morning Mindfulness with Coach Fox
The hits keep coming! Starting this we’re excited to begin offering Morning Mindfulness with Coach Fox at 8am on Tuesdays. Other new additions to our virtual class offerings include 6pm Locked & Loaded on Tuesdays and 12pm Brittnastics on Saturdays! Here’s a look at the week ahead:
Monday, 3/30
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)
Tuesday, 3/31
7am Locked & Loaded
8am Free Morning Mindfulness (NEW!)
12pm Locked & Loaded
4:30pm Kids (Ages 7 and under)
6pm Locked & Loaded (NEW!)
Wednesday, 4/1
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)
Thursday, 4/2
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)
Friday, 4/3
7am Locked & Loaded
12pm Locked & Loaded
6pm Locked & Loaded (NEW!)
Saturday, 4/4
10am Locked & Loaded
12pm Brittnastics (NEW!)
Sunday, 4/5
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.
Kids classes will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info.
Question of the Day
What would be the title of your autobiography?
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Must We All Become More Creative Due to the Pandemic? Scientific American
How Powerlifters Can Stay Strong at Home BarBend
“LIFT Is a Four-Letter Word: Confessions of a Brainy Meathead”
7 AM was fun and sweaty! I screwed up and forgot the 2-second down on my left arm in the first set of the strength work, so hopefully my left side isn’t too much weaker than the right after that. 40# DB for the rows, 30# for everything else.
Hey, I’m psyched about Morning Mindfullness. I’m going to rise and shine and get a piece of that. (I’m 2 hours behind y’all.)
Be safe everyone.
I have two potential titles:
“People just tell me stuff”
“Keep the car running”
Cossacks at 15#, rows up to 40#,
wod with 30# squats, and alternating jump rope footsteps.
2 rounds exactly, 2+ 4 squats and 2+ 8 squats.
squats got dicey.
followed with 10am yoga for athletes (and me).
First yoga class in many years!
QOTD: This Is Going To Be A Long Story
Personal news: I’m presumptive positive for COVID and finally on day 12 feel I’ve turned a corner. I even feel a tiny bit safe saying I’m better and may even be okay. And I had a relatively mild case. That’s how bad it’s been. Working out right now feels like a far fetched dream, but I did put on pants today. For four hours I wore pants. It’s a new PR for me.
Oh Cathy! I hope you recover soon!
Pants ftw! I’m glad you are feeling much better!
Feel better! Glad to hear you two had a mild case!
Keep getting better!
wowow feel better Cathy!!! So happy its a relatively mild!!
“Prospect Place Magnolia”:
6 Rounds for Quality
5 DB push press x 25#
5 DB thrusters x 25#
12 American Kettlebell Swings x 12kg (Rx 24kg)
10 KB Squats x 12kg (Rx 24kg)
Qotd – “Sweat”
7am with Brettney
Rows 24kg x 8 x 3 each arm
Cossack squats 16kg x 10 x 3
Wod 2, 2 + 8, 2 + 16
And to answer Whitney’s question, yes I did beat James A.
Just seeing the news that David G won Survivor Allstars in Australia. Incredible!!
I think my autobiography title would be “Nothing really matters, but It’ll probably be fine anyway”
WOD 55+ completed by Sue Wong Cohen and Trish Buckley
We started at 11:30 AM after Trisha took the Yoga class taught by Whit..
All is so much appreciated. Not sure what kind of mental state I would be in without these classes.
Sue and I were pretty sore and adjusted some of the workouts. I am lucky to have rings and some weights. Deadlifts at 73 lbs. not as heavy as at the Gym but worked up to 12 reps. Sue and I both felt wiped out after the workout and couch dips were harder than either of us thought. Much Thanks to Coach C. Fox for the WOD.
See you tomorrow at Mindfullness.
Trisha