WOD 4.9.20

Zoom recently 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. Go HERE to see our full class schedule. 

Road Warriors White Board Explanation 4.9.20

Mobility/Warm Up
2 Rounds:
4e Quadruped Hip CARS
:20 Down Dog Calf March
15m of each of the following (walk back to start): Bunny Hops, Figure 4 Drill, Carioca
10 Alternating  Jumping Lunges

Then,

400-800m run

Workout
10 Rounds:
100m Run, 100m Walk/Rest

• Use the first 2 as an extended warm up to build in intensity. Goal is fairly consistent splits after that.
• Ok to estimate the 100m (or about :20-:30 of work, rest as you slowly walk back to start).

Cool Down
5 Minute Walk

Then,

10 Minutes: World’s Greatest Stretch, Standing Quad Stretch, Standing Calf Stretch, Standing Figure Four

Post work to comments.

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Brittnastics WOD 4.9.20

Switching it up to Pistol work on Thursday this week, so Saturday’s class can be Handstand stuff!

Warm Up
3 Rounds:
6-8 Cyclist Squats
6-8 each side Adductor Rocks with Hip Rotations 
6-8 Squat Rocks

Strength Work
3 Sets:
A1) 4-6 each Bottom of Pistol Leg Raises or Bottom of Pistol Switches 
A2) 6 each Single-Leg Lowering

Rest :90 between sets.

B) 5 each Elevator Lateral Step Ups

Rest 2:00.

For those of you choosing Option 1 below (people still working towards the Pistol) you could do either B or Option 1 today or switch B to Air Squat Elevator Squats instead of single leg if it’s too much single-leg work!

Option 1:
4 x 4-6 each leg Concentric-only Pistols

Option 2:
Every Minute on the Minute x 6…
8 Alternating Pistols

Same volume but more each minute!

Burpee Capacity
Beginner/Intermediate:
3 x 15/Rest :35
3 x 10/Rest :20
3 x 5 as fast as possible/Rest :05- :10

Advanced:
2 x 25/Rest :35
2 x 20/Rest :25
3 x 10 as fast as possible/Rest :05

Last day of Burpee capacity before we retest. Will rest Burpees on Saturday & talk Burpee efficiency then retest next week!

Post work to comments.

Continuing our new series of Rest Day videos, here’s Coach Chris Fox with a video on his journey through dealing with anxiety and panic. Thank you for sharing with us, Chris! Even thought this is a Rest Day, don’t forget that we’re offering 7am Yoga for Athletes and 6pm Pilates today

New: Friday Morning Meditation

We’ve been offering a free Tuesday Morning Meditation with Coach Fox for a couple weeks, and now you can look forward to another Morning Meditation on Fridays at 8am!

Join us for these free 30 minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.

Meditation is for anyone, anywhere, though there are a few common recommendations that can help make for a more enjoyable experience.

Find a comfortable position. This can be seated on the floor, on a cushion, in a chair, lying down, and even standing. If you need to lean against a wall or the back of a couch then do so without feeling like it’s wrong. There’s no one perfect “mediators posture”. Whatever allows you to be comfortable and alert is what’s best for that day. This link from Insight Meditation Center on the topic offers some helpful guidance.

• Log in and set up a few minutes early to get comfortable.
• Have a layer handy to put on in case you become cold.
• If possible, set up somewhere where you won’t be disturbed for the length of class.
• If you do become disturbed by a pet/kid/spouse/roomie/neighbor/garbage truck/etc. smile.

Looking forward to seeing you!

Question of the Day

Who is your favorite protagonist from an animated movie?

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