WOD 4.13.20

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 4.13.20

Warm Up
3 Rounds:
10 Alternating Lateral Lunges
5 Bent Over YTW (weightless)
6 each Reverse Samson Lunges w/ 1 sec pause/stretch at bottom 

Strength
Rear Foot Elevated Goblet Split Squat:
4 x 6-10 each 

Chair or couch are great options for elevated the back foot. A height anywhere from 8-16 inches is perfect, but lower is good as well.  Can also be done on flat ground wit out the elevated back foot.

WOD
20 Minutes at Low Intensity:
6-10 each 1-arm High Pulls
5 Goblet Squat + Reverse Lunge
5 each way Tall Kneeling Halo
:20 each Standing Straight Leg Hold

Post work to comments.

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55+FIT Gym-less WOD 4.13.20

Warm Up
4 Rounds, Deliberate Pace:
10e Wide Stance Hip Circles
20 Alternating Alternating Toe Touches
10 Bent Over Shoulder “Y”s (no weight)
10 Alternating Bent Over Thoracic Rotations 

Strength
4-5 Sets of Each:
8 Feet Elevated Hip Bridges (holding at the top for :02 and lower down for :04)
8e SA Jug/Tote Presses (holding at the top for :02 and lower down for :04)

Conditioning
Every 3 Minutes for 5 Rounds:
10 Jug/Tote Swings
20 Alternating Shoulder Taps
10 Jug/Tote Swings
Rest until the next 3:00 interval.

Work at a fast pace. Work begins at 0:00, 3:00, 6:00, 9:00, and 12:00.

Saul M.’s daughter participating in the 7pm cheer for essential workers. On Saturday we posted a photo of Saul  in the ER. Today we’re honored to bring you his thoughts on the COVID-19 crisis. Read on! 

A Dispatch from Saul M.

Hello CFSBK family. Saul Melman here. I live in South Park Slope with my partner and our 6 year old daughter. I work as an ER doctor and as a visual artist.

Walking around my neighborhood, there is the eerie anxious calm with social distancing, mask wearing, business closures, and, of course, spending more time inside our apartment. From this perspective, which I imagine many of you share, it appears the danger level of COVID-19 is low. However, this vantage point does not reveal the true havoc that COVID-19 continues to wreak.

In the ER, people with mild to moderate symptoms suggestive with COVID-19 (fever, cough, shortness of breath) get tested and sent home with self-care/quarantine instructions. (Testing is readily available in most ER’s and the test results return in a couple of days.) However, since so many people are infected, many people get admitted to the hospital for a variety of complications.

Although older folks and people with chronic illnesses that affect their ability to fight infection/inflammation are most at risk, we are also seeing young, healthy people who are seriously ill. Importantly, we are also seeing patients test negative for COVID-19 who are sick and have clear signs of COVID-19 infection on their chest CAT scans. Some patients visit the ER for reasons unrelated to COVID-19, but turn out to be COVID-19 positive if testing is needed. So, at this point, we assume everyone has COVID-19 and we protect ourselves with frequent hand washing and PPE (personal protective equipment).

The ER where I work is located Chelsea, but I’ve also worked on the “hot” front lines in Queens, where the general population has fewer resources/access to health care and the ability to social distance is less of an option. COVID-19 is ravaging those communities and the hospital personnel who care for them.

When I’m not working in ER, our family assumes everyone has COVID-19 and we act accordingly. Please take precautions seriously and keep your guard up. Most likely this matter is not going to resolve any time soon.

In this post, I’m including the discharge information, in English and Spanish, that our hospital system provides to patients who we test for COVID-19 in the ER and send home to await their results.

The medical community’s understanding of COVID-19 and how to treat it continues to evolve. I highly recommend @cdcgov as a great, up-to-date resource for information regarding Covid-19, home self-care, how to take precautions and when to seek medical attention.

On a lighter note, the 7PM cheer for front line health care providers is always a highlight of my day. I enjoy the analog community connection and I can ensure you that front line health care providers really appreciate the support. The FDNY visits our ER every evening, which is always a treat, and our family enthusiastically participates by ringing bells. It’s important to remember the cheers are for everyone on the front lines including the receptionists, clerks and the environmental service workers who all work in the COVID-19 contaminated environment.

For those interested in an accurate, graphic description of the continuing menace and suffering caused by COVID-19 , I recommended the excellent New York Times article/video, “Life and Death in the ‘Hot Zone’” by journalist Nick Kristof and video journalist Michael Kirby Smith.

For those who want to donate money to support others in need and/or to the fight, I recommend @bklynfoundation and/or @lubadrozd, a dedicated Brooklyn artist who is fabricating high quality face shields for the those of us on the front lines. Luba has a Go Fund Me page. I’m wearing one of Luba’s excellent shields in the photo posted Saturday.

Lastly, I recently completed a new art commission that relates to my practice as both an artist and doctor. You can find a link to that project in the bio of my Instagram.

Take care, everyone!

Saul

Question of the Day

What’s one thing you are secretly pleased that you don’t have to do now that you are social distancing?

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What Immunity to COVID-19 Really Means Scientific American
A User’s Guide to Face Masks NY Times