CrossFit South Brooklyn

Established 2007

WOD 4.2.20

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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.

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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
A Wall. A Ball. That’s All NY Times

Comments

  1. Im going to do a cooking video show where I show you how to cook 3 eggs over medium and then put hot sauce on them.

    I listened to lots of ska and punk in high school. I’ll say Less Than Jake, but I also loved the fugees.

  2. Thank you Whitney for your wonderful yoga class.

    The 7 am routine is keeping me more steady than coo-coo for cocoa puffs. And for that I eternally grateful.

    Thank you David and all you wonderful coaches and members.

    xo

    ps: Queen was my band. Till – ‘News Of The World’.
    Then they got “too commercial”.
    Ahhhhhh, youth.

  3. My favorite then and still one my favorites now –
    A Tribe Called Quest.
    I was allowed to use headphones in art class. I’d Stop/Rewind endlessly on Midnight Marauders, inside my Sony sport walkman.

  5. Had decided to do Jess’ interval workout on the erg before it posted. But HILLS.
    so, 6x160m sprints, uphill on 12th st.
    then 15 mins on the erg trying to maintain 16s/m. 3013m.
    Favorite high school band was the Police.
    My cooking show is how to turn anything into fried rice.

  6. I did the Fit 55+ workout from 3.30 to get moving, I’m really tired today and want to NFT a pizza.

    Weights and swaps below, everything else as prescribed
    Deadlifts using 17.5# DB’s
    Single Arm Pull overs with a 12# DB that was left in the lobby, yay me
    For the conditioning swapped high knees for mountain climbers and bumped the situps to 20 for a 20 20 :20 workout.

    QOTD: Sleater-Kinney

  7. Growing up in DC area it was mostly anything from punk/hardcore label Dischord Records (Minor Threat/Fugazi/Rites of Spring/Nation of Ulysses etc) and Virginia bands: Avail and Born Against

    Also Bad Brains and Black Flag

    I dunno if I had like ONE band?

    PS Shoutout to Chris A/Sasha and Fox who feel me on this

  8. Whit: Where are you finding Arctic char less expensively than salmon? I love them both but salmon is nearly always cheaper at the place I usually go. Would love another good source so I can change things up.

  9. Did sprints this am with Jess, and was really glad to have an instigator to get me moving.

    QOD: NO WAY I CAN PICK ONE BAND YOU CAN’T MAKE ME
    I’ll go with just 2 from each genre that thrilled and sustained me.

    – Metallica, Anthrax
    – Verbal Assault, Black Flag
    – Black Sabbath, Led Zeppelin
    – Public Enemy, Run D.M.C.
    – Cro-Mags, Sick Of It All
    – Nine Inch Nails, Ministry
    – Guns and Roses, Motley Crue
    – Husker Du, R.E.M.

    Oh man, now I have some catching up to do 🙂

  10. I love this recipe Whitney! We just got a shipment of fish from Wild Alaskan Company and as the “not best cook” in this family, I can impress with this one.

    Also, how do you edit the video to add in the time lapse”work” with music too? I’m doing videos for my preschool class and need to do a playdough making one. This would make it WAY more interesting than me chatting through the stirring 🙂 Please remember that I am old….

    QOTD: Its difficult for me to name one band. My musical taste has always had quite the mix. My parents listened to a lot of country music and Hank Williams Jr. still makes me pretty happy. REM, Beastie Boys and The Cars were definitely on my mix tapes.

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