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.
Locked & Loaded WOD Whiteboard Explanation 4.6.20
Warm Up
3 Rounds:
10 Alternating Lunge w/ twist
10 Prone Blackburns
6 3-Pause Air Squats
Strength
Front Foot Elevated Goblet Reverse Lunge:
4 x 8-12 each
WOD
20 Minutes at Low Intensity:
6-12 Upright Rows
6-12 each 1-Arm Front Squats with 1 second pause at bottom
4-8 each Powell Raises
1:00 Forearm Plank or :30 each Single Arm Forearm Plank
Post work to comments.
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Fit 55+Gym-less WOD 4.6.20
Warm Up
4 Rounds, Deliberate Pace:
10e Wide Stance Hip Circles
10e Standing Small Arm Circles
5e Front Scales (straight leg or bent)
5 Inchworm + Shoulder Taps
Strength
4-5 Sets of Each:
2-3e Get-Ups (first exercise in video)
6-12 Couch Dips
Hold a weight for the Get-Ups if you have one.
Conditioning
16 Rounds:
:20 Tall Plank
:10 Rest
:20 Feet Elevated Reverse Plank (modify to feet on floor with bent knees as needed)
:10 Rest
Post work to comments.
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Joy M. doing 100 Burpees for time. These austere training circumstances are a real throwback to the roots of CrossFit where effort and consistency triumphed over access to ideal training equipment and environments. The early years of CFSBK were similarly programmed when we were in a park, or in the early Lyceum days where low equipment inventory meant calisthenics were the main course most of the time
This Week’s Virtual Schedule
We’re back this week with a full slate of virtual classes to keep you moving. Here’s what’s happening:
Monday
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)
Tuesday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded
4:30pm Kids (Ages 7 and under)
6pm Locked & Loaded (NEW!)
Wednesday
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded (NEW!)
Thursday
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)
Friday
7am Locked & Loaded
12pm Locked & Loaded
Saturday
10am Locked & Loaded
12pm Brittnastics (NEW!)
Sunday
10am Active Recovery
For all classes except CrossFit Kids, you’ll be using the same Zoom room link you’ve been using and the following password: CFSBK. Kids classes will run on a separate Zoom meeting.
Question of the Day
What are you doing to create a sense of schedule and order in your day-to-day life?
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Stop Trying to Be Productive NY Times
What It’s Like to Live Under a Running Ban Outside
First workout in nearly three weeks. No way I’m ready for locked and loaded but thanks to some post COVID remote programming from Brett managed to get moving again today. Brian and I both worked from home before this started so already pretty adept at staying on schedules. Now that I’m on the me d we are recommitted as a family to wearing pants. Every. Single. Day.
So glad you are recovering, Cathy! Miss you guys and miss Strong Fit!
I miss strong fit so much!!! We need at home strong fit. Maybe I could yoke carry my couch????
Odd object carry: Spouse piggyback rides
I think I was overscheduling my weekends a bit before all of this, so I’m somewhat embracing the lack of structure. Dinner’s taking a little longer than I thought it would? Who cares! I don’t feel like making a puzzle right this second? Who cares!
On the weekdays I’m blocking off time on my work calendar to go for a walk and eat my lunch quietly in the middle of the day. People don’t always respect the fact that my calendar is blocked, but I haven’t been shy about declining meetings. Gal’s gotta eat (and move)!
7 AM class mostly with the 40# DB, which made the front squats pretty hard!