Locked & Loaded WOD Whiteboard Explanation 4.3.20
16 Alternating Crossbody Toe Touches
10 Inchworm T Rotations
:30 Each 10Arm Overhead Hold/March/40m-ish Carry
1-Arm Hang Snatch:
4 x 5-12 each
12 Minute AMRAP:
1 Arm Shoulder to Overhead (reps are each arm)
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.
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
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
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?
Everyone Thinks They’re Right About Masks The Atlantic
Some Thoughts on COVID-19 and Weightlifting Catalyst Athletics
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?
Anxious Pregnant Lady Scared to Do CrossFit Again says
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?
Anonymous Fail says
Lol. I was trying be anonymous.
Congrats Allie! I’m sure the coaches can weigh in, but there was a 3 part series on the blog a few years back, along with a training guide. It’s a little hard to find since the website changed, but here are the links.
I’m also 25 weeks pregnant and would highly encourage you to do the group class workouts, even with modifications, so long as you listen to your body! Happy to help with any other questions you might have 🙂
Congratulations APLSTDCFA! (I’ll keep your secret) xox
David Osorio says
As you enter your 2nd trimester, as a general rule of thumb you should avoid sit-ups. Below are some subs you can consider. Let me know if you’re not sure about a sub or exercise otherwise!
-Plank and Elevated Plank (self monitor for coning, which you should try to avoid)
-Side planks and side planks from your knees
-Bird Dogs (do ~20 seconds on each side per 10 sit-up reps)
– Palloff holds and presses if you have aband
– Something else completely that makes sense in the workout, like squats or body rows etc.
Allie N says
Thanks guys! I am looking forward to coming back!
Congrats Allie! I posted a message earlier, but I guess it got blocked. There was a 3 part series on the blog about CrossFitting while pregnant from a few years ago that’s really helpful. I’m also currently 25 weeks pregnant, so feel free to reach out with any questions!
Charles Smith says
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#.
Michelle Brindley says
You and I are “winning” BTWB!! :0
Charles Smith says
as per usual Michelle!
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!
keepus going says
QOTD: A bath shelf, because self-care?: https://www.amazon.com/Mind-Reader-Bathroom-Organizer-Shampoo/dp/B078YJ1SBP/
With my trusty 18kg loaner kettlebell (“Karl”):
– sets of 8 for strength
– 9 reps into the round of 15
David Osorio says
haha very nice. That bath shelf looks sturdy enough to hold Karl if he needs a bath too
Michelle Brindley says
12PM with Keith and Katie in their tie dye and my husband rowing in the background….
20# for 4X10 Snatches
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!
Samir Chopra says
Do purchases on the dark web count?
jess fox says
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.
David Osorio says
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.