CrossFit South Brooklyn

Established 2007

WOD 4.3.20

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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.
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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?

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Everyone Thinks They’re Right About Masks The Atlantic
Some Thoughts on COVID-19 and Weightlifting Catalyst Athletics

Comments

  1. QOD: On Saturday, I admired Yin’s pants in class, she told me where she got them, and today I did the workout wearing snake print shorts I ordered from the same designer! I think Yin said she was a Brooklyn local? Anyway, very reasonably priced and if she made more of them in shorts length I would be broke now. https://emilyhsudesigns.com/

    7 AM class: super fun! I did 5 sets of snatch because I was able to manage only 6s with my 40# DB. (Why?! I can snatch the 35 without crazy issues, why does 40 feel like double that?)

    WOD: round of 12 + 49 reps, doing strict press at 25# and swings with 35# adjustable KB, which makes a really annoying clank every time it goes over my head. If I irked my next-door neighbor, it’s payback for her guitar playing.

    Who are you calling passive-aggressive?

  2. Hi! I miss everyone at the gym and am thinking about coming back to workout, but I’m afraid of a lot of the exercises!

    I have a question! At 15 weeks pregnant should you be doing sit-ups? Is there a modification besides planks?

  3. TGIF!
    I’ve purchased an erg and a bunch of acrylic paint.
    did a lot of shoulder mobilizing first and then today’s locked and loaded.
    carries progressively heavier 25/30/40#
    4×8 ea side snatches @30#. added up by the end.
    Made it through the round of 15 plus 6 StO reps (alternated in that last round).
    Push press @30#, swings @40#.
    that hurt.

  4. I purchased a grocery getter.

    12pm class: used a 15# adjustable DB – Stella I feel you on that clanking, for the first two rounds of the strength portion to warm my left shoulder up and last two rounds were with the 17.5# DB which I also used for the WOD. Made it through round of 15.

    Great workout, thank you!

  7. 12PM with Keith and Katie in their tie dye and my husband rowing in the background….

    20# for 4X10 Snatches

    WOD:
    Finished the 15’s with 20# on the shoulder to overheads and 35#KB russian swings (my KB is too heavy and my ceiling is too low for American)

    I’ve purchase a lot of things – books, light fixtures, bathroom hardware, we’ve been busy!
    But I’m most excited about the misfits market vegetables that are on the way. I hope!

  9. 12pm Group class with the 2K’s.
    Hang Snatch: 4x10e with 16kg KB

    WOD: Completed the round of 12 plus 39 reps.
    -45# DB Push Press, 16kg AKBS. Those Push press got real heavy!
    -Fun class and great to see so many faces today between taking the noon class and coaching the 7am.

    The last thing I ‘purchased’ was a donation to Vin Diesel’s gofundme page! The dog, not the human Vin Diesel.

  10. Ive had my eye out for a rug for under my coffee table forever and FINALLY after like a year of looking found a pattern that I liked on Flor that was like $185. I was stoked.

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