As of Saturday, Zoom has instituted mandatory password protection of all usage on their platform to prevent trolling. For all classes except CrossFit Kids, you’ll be using the same Zoom room link you’ve been using and the following password: CFSBK.
Road Warriors Workout White Board Explanation 4.5.20
Warm Up
2 Rounds Not for Time:
10e hip circles, leg swings forward/back, leg swings lateral, standing alternating toe touch
10e Alternating Lateral Lunge
1:00 Tall Plank
Running Work
4 Mile Run (using only nasal breathing)
- Easy pace, combo of run/walk is ok.
- If you lose nasal breathing, slow down your pace or walk until you can resume nasal breathing comfortably.
- Use your favorite tracker for distance or just run for 40 minutes.
Cool Down
3 Minute Walk:
10 Munutes Total of: World’s Greatest Stretch, Kneeling Hamstring Stretch, Cat/Cow
Post work to comments.
Rest Day Video
Hi all, Coach Brittany here! In this rest day video I share a bit about me, specifically a shift in self-awareness and habit change that has allowed me to live a less stressed and anxious life over the last several months while also improving my training and competitive performances. If you’re like me, I hope this video simply helps you begin to shift your thinking or at least, get curious about yourself and your habits as they relate to stress and anxiety. Crazy enough, I was using stress and anxiety as my CRUTCH 🤯 because I was scared of who I could become without it.
Have a great Sunday! Rest day vibes in full effect!
Today: Active Recovery
Join Coach Fox this morning at 10am for Active Recovery. As we note at the top of this post, you’ll be using the same Zoom room link you’ve been using and the password CFSBK.
Question of the Day
Other than social media, what apps do you use the most?
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50 Ways to Stay Sane During This Crisis Blue Zones
Stuck Inside? Keep Walking NY Times
Thanks for the great calm video Coach Brittany!
It made me think of a time that I had a calm revelation inspired by dog training. My dog was 3.5 months old when we got him and he only had one issue that he brought with him: food anxiety. He would tremble and cry whenever he was near food as he had been underfed most of his young life. I knew what to do: I’d put his food bowl in front of him, and while maintaining calm assertive energy I asked him to ‘relax.’ I sat and waited for him to not only lie down, but to stop shaking and crying…essentially I was asking him to *change his state of mind, and choose calm. The first day it took nearly an hour, while I sat and repeated the command and gave him my own calm assertive energy. That first day, right after the exercise I had a job interview. On the subway I felt all the usual nerves springing up and i realized: I just asked my dog to choose calm, I could ask this of myself too! 🤯
It only took my dog a month to always choose relaxation with food, my own calm is a constant practice 🙂
Great to hear from Brittany and her journey with stress and anxiety.
While of course I get stressed/overwhelmed like everyone else, my default personality wavelength is one of, I would say Nihilistic Optimism. Meaning, nothing happens for any grand reason, things just happen cause the universe is an impartial, impersonal void, and you’ll win some and you’ll lose some. But what we do control is our perspective, how we treat each other and how we react to situations, which is where the optimism comes in. I tend to give everyone the benefit of the doubt, think people are good and presume things will work out well most of the time. I will say though that the most powerful thing I do to control stress or anxiety is BREATHING, Its amazing how as little as 10, deep intentional breaths can change your biochemistry. While Im not anxious or stressed a ton, I do get nervous a lot, like in social situations and before every workout ive ever done, and breathing Always always always helps center me.
Other than Social Media I use the following apps every single day:
Macrostax (to track Macros)
Strides (to track habits)
CF Beyond the Whiteboard (to track training)
NEST cam (to lurk on the gym)
NPR One (news)
Like how Brittany said hearing her therapist say “anxiety is a habit” gave her a mindset shift, I really appreciated reading DO’s comment: “I presume things will work out most of the time”. Thanks!
I have become such a pessimist! Lately this has been resulting in panic and anxiety! Constant worry about everything having to do with my health, feeling hopeless like terrible outcomes are…inescapable. I have no reason to believe anything is wrong. No reason to believe anything will go wrong. So I just need to remember to breathe and that things work out most of the time! (And stop reading the Times, while taking all the precautions possible)
Also, I chatted with Whit today about online classes. I was afraid that I wouldn’t really be able to ask questions for modifications, etc during the workouts, but she assured me that it’s totally possible. So I look forward to working out in group class this week!
Lastly, thanks to Linda & DO for the help, and providing those really awesome Inside the Affiliate links a few days ago! I appreciate it!
Allie- the online classes are great- highly encourage you to try one out.
Allie would love to see your face in group class!!
I’ve dealt with what at times has been crippling anxiety for much of my life;
most of which I had no idea was anxiety. Biofeedback and the breathing exercises I learned through that practice are invaluable for me; I can always tap into that mode when I need to; it doesn’t alleviate everything, but makes it bearable.
I’m always willing to talk to others about what I experienced; I’m not suggesting that I can help, but rather that you are not the only one dealing with these issues and there are ways to seek help.
As for apps, I use NYTimes cooking the most, as well as Spotify (and TikTok).