Virtual Class Zoom Room
Password: CFSBK
Road Warriors Workout 4.12.20
Warm Up
DROMs of choice (suggestions: hip circles, leg swings forward/back, leg swings lateral, standing alternating toe touch)
Then,
2 Rounds:
5e Spiderman Mountain Climbers
5e Lunge Complex (forward, lateral, reverse)
10 Alternating Tall Plank to Down Dog Toe Touches
Workout
5 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 45-50mins.
Cool Down
3 Minute Walk
Then,
6 Minute Post Workout Yoga (mostly standing and great easy cool down after this long run)
Post work to comments.
Here’s Coach Jess with today’s Road Warriors programming. Have you been following the Road Warriors program? Tell us how it’s going in the comments!
Today: Active Recovery
Join Coach Fox this morning at 10am for Active Recovery! You’ll be using the same Zoom room link you’ve been using and the password CFSBK.
Question of the Day
Would you rather always be 10 minutes late or 20 minutes early?
_____________________
How to See the Invisible Universe JSTOR Daily
What We Think About When We’re Swimming Outside
Such a fun AR this morning- Thanks Chris!
Here’s a copy of the helpful chat and some links to resources for CSA’s, food deliveries etc. Please add!
10:33:20 From STACEY CERVELLINO : Try Local Roots NYC CSA delivery or pickup in Brooklyn. Meat, veggies, bread, butter, etc…
10:34:46 From Gene Kogan : Farmer’s Markets are open. Both days in Grand Army Plaza
10:35:58 From Joel Zimmer : restaurants are also doing boxes – i walked over to James in Prospect height and got a big box of veggies and i’m not 100% sure what all of the things are
10:36:41 From Stella Z : I bought a James box yesterday too!
10:36:57 From charlescsmith : Jun wine bar is selling flour
10:37:01 From Stella Z : Joel if you know how to cook those giant scallion looking things I would love to know!
10:37:21 From Joel Zimmer : i think they are leeks?
10:37:29 From charlescsmith : Roast. Vinegar plus oil. slow
10:37:43 From Jessica Fox : Lets see it
10:37:55 From Cidney Falk : Fry them in a pan with olive oil
10:38:00 From Cidney Falk : salt and lemon after
10:38:03 From Samir Chopra : Show me your onions is fighting words
10:38:24 From Katherine Akiko Day : looks like big green onions
10:38:35 From Cidney Falk : I treat those like ramps, I fry in a pan and they’re great with fish or steak
110:39:08 From richardgreenspan : Any CSA recommendations? I would like to try that – the coop is a 3-hr wait to get in.
110:39:44 From Joel Zimmer : i heard an ad for imperfect foods – not sure if they are slammed right now
10:39:51 From Joel Zimmer : (not a csa)
10:39:53 From Elizabeth Donahue : Also Evolutionary Organics from The fFARMERS MAKET GRAND ARMY
10:40:24 From Elizabeth Donahue : Landcaster Cooperatives
10:41:00 From Katherine Akiko Day : the farmers market on 5 ave is doing well with distancing
10:41:07 From Katherine Akiko Day : and food is all roped off so only the vendors touch it
10:41:35 From LiamC : Baldor has delivery – they’re a distributor for the Food Coop… i think you need $250 orders or more, so we split with neighbors
10:42:15 From Karina : Brooklyn’s Present Plate Supper Club, a resource for those with questions about access to real food, farm to consumer delivery options, food safety, immunity boosters and virtual support.
10:54:18 From Samir Chopra : Charles might be the nicest Eagles fan I know
10:54:20 From STACEY CERVELLINO : Local Roots CSA $92 a week!
https://ny.eater.com/2020/4/2/21203557/nyc-restsaurant-grocery-wholesale-coronavirus-fish-meat
https://mosserica.wordpress.com/2020/03/22/support-new-york-businesses-in-need/
https://ny.eater.com/2020/4/10/21215576/nyc-grocery-provision-food-home-delivery-catering-company-coronavirus
https://ny.eater.com/2020/4/6/21208622/nyc-grocery-delivery-guide-coronavirus
20 minutes early. I’m notorious for being the first person to arrive at things. If your party says it starts at 9? That means 9. I’m usually put to work in the kitchen and just may have figured out that I’ve been suckered all these years into work and my party invites have a different start time than everyone else.
My WOD today was an early bike ride, did about 12 miles in total. It was a nice morning. Also rode yesterday – that was looked to be closer to 15 miles in total.
Really fun AR today. Must have been the sunlight!
QOD – Always 20 minutes early. In the worst case it ends up being a gift of 20 minutes to myself. 10 minutes late gives me such anxiety!
Also, re the Outside article linked today? Don’t have to click on it. Sharks, mysterious lake monsters, or not drowning. Usually all three.
JB’s post made me realize that my answer of 20 minutes early applies only to stuff like orchestra concerts and restaurant reservations. When I’m hosting people at home, I’m usually still working on stuff and possibly trying to do a little last-minute tidying of the apartment 20 minutes before the stated start time. So when people show up that early, it discombobulates me, and I have been known to go to a bar or walk around the block to avoid showing up at someone’s home early!
Interesting discussion today in AR between the earlies and the lates. I’m an early married to a late. It used to drive me insane. Now I know he’s not being late AT me — it’s not active disrespect for other people’s time so much as a complete inability to estimate how much time a) it takes to get somewhere and b) it takes to do whatever it is he’s doing. It’s why some people are project managers and some people are not. 😛 (Interestingly, I am the one in the supposedly “creative” job in advertising, whereas my husband is a programmer, so I should be the free spirit who’s always late, not him!)
Now I just tell him we need to leave 30 minutes before we actually need to leave. In my mind, the leaving time is always X, not X minus 30, so I get to not stress (as much) when we end up leaving at X plus 5.
10:33:20 From STACEY CERVELLINO : Try Local Roots NYC CSA delivery or pickup in Brooklyn. Meat, veggies, bread, butter, etc…
10:34:46 From Gene Kogan : Farmer’s Markets are open. Both days in Grand Army Plaza
10:35:58 From Joel Zimmer : restaurants are also doing boxes – i walked over to James in Prospect height and got a big box of veggies and i’m not 100% sure what all of the things are
10:36:41 From Stella Z : I bought a James box yesterday too!
10:36:57 From charlescsmith : Jun wine bar is selling flour
10:37:01 From Stella Z : Joel if you know how to cook those giant scallion looking things I would love to know!
10:37:21 From Joel Zimmer : i think they are leeks?
10:37:29 From charlescsmith : Roast. Vinegar plus oil. slow
10:37:43 From Jessica Fox : Lets see it
10:37:55 From Cidney Falk : Fry them in a pan with olive oil
10:38:00 From Cidney Falk : salt and lemon after
10:38:03 From Samir Chopra : Show me your onions is fighting words
10:38:24 From Katherine Akiko Day : looks like big green onions
10:38:35 From Cidney Falk : I treat those like ramps, I fry in a pan and they’re great with fish or steak
110:39:08 From richardgreenspan : Any CSA recommendations? I would like to try that – the coop is a 3-hr wait to get in.
110:39:44 From Joel Zimmer : i heard an ad for imperfect foods – not sure if they are slammed right now
10:39:51 From Joel Zimmer : (not a csa)
10:39:53 From Elizabeth Donahue : Also Evolutionary Organics from The fFARMERS MAKET GRAND ARMY
10:40:24 From Elizabeth Donahue : Landcaster Cooperatives
10:41:00 From Katherine Akiko Day : the farmers market on 5 ave is doing well with distancing
10:41:07 From Katherine Akiko Day : and food is all roped off so only the vendors touch it
10:41:35 From LiamC : Baldor has delivery – they’re a distributor for the Food Coop… i think you need $250 orders or more, so we split with neighbors
10:42:15 From Karina : Brooklyn’s Present Plate Supper Club, a resource for those with questions about access to real food, farm to consumer delivery options, food safety, immunity boosters and virtual support.
10:54:18 From Samir Chopra : Charles might be the nicest Eagles fan I know
10:54:20 From STACEY CERVELLINO : Local Roots CSA $92 a week!
https://ny.eater.com/2020/4/2/21203557/nyc-restsaurant-grocery-wholesale-coronavirus-fish-meat
https://mosserica.wordpress.com/2020/03/22/support-new-york-businesses-in-need/
https://ny.eater.com/2020/4/10/21215576/nyc-grocery-provision-food-home-delivery-catering-company-coronavirus
https://ny.eater.com/2020/4/6/21208622/nyc-grocery-delivery-guide-coronavirus
oops, that comment got deleted the first time I tried? Was trying to post some of the chat from zoom with resources for CSA’s and places to get food.
Great AR class.
Trying this again, as it seems my comments aren’t getting buy the spam filters.
Loved today’s AR class- lots of comments and chat and felt great too.
Some talk about CSA’s and other places to get food: here are the options mentioned:
Local Roots NYC CSA
Farmer’s Markets are open. Both days in Grand Army Plaza
restaurants are also doing boxes – i walked over to James in Prospect height and got a big box of veggies and i’m not 100% sure what all of the things are
Jun wine bar is selling flour
Also Evolutionary Organics
Landcaster Cooperatives
the farmers market on 5 ave is doing well with distancing
Baldor has delivery – they’re a distributor for the Food Coop… i think you need $250 orders or more, so we split with neighbors
Brooklyn’s Present Plate Supper Club, a resource for those with questions about access to real food, farm to consumer delivery options, food safety, immunity boosters and virtual support.
some resources:
ny.eater.com/2020/4/2/21203557/nyc-restsaurant-grocery-wholesale-coronavirus-fish-meat
mosserica.wordpress.com/2020/03/22/support-new-york-businesses-in-need/
ny.eater.com/2020/4/10/21215576/nyc-grocery-provision-food-home-delivery-catering-company-coronavirus
ny.eater.com/2020/4/6/21208622/nyc-grocery-delivery-guide-coronavirus
Thanks for posting all this information Charles.