WOD 4.14.20

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 4.14.20

Warm Up
3 Rounds: 
5 each 1-arm Turkish Get-Up Bridge Press
10 Alternating Crossbody Toe Touches
10 Alternating Plank Leg Lifts with 1 sec hold at top

Strength
Superset:
A1) 3 x 6-10 each Glute Bridge Floor Press
A2) 3 x 10-15 Pause Deadlifts

WOD
6 Rounds:
1 Minute AMRAP…
5 each 1 arm Suitcase Deadlifts
6 Lateral Burpees Over Dumbbell/Kettlebell
Rest 1 Minute

High, but repeatable intensity.  Shoot for equal rounds or slightly better as you go.

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Road Warriors Workout White Board Explanation 4.14.20

Mobility/Warm Up
2-3 Rounds:
5e World’s Greatest Stretch
10 Tall Plank to Down Dog alternating toe touch
5 Air Squats + 5 Jump Squats
5e Side Plank Rotations

Workout
3.5 Miles Total: 1 Mile Easy Run, 1.5 Mile Run at Tempo (faster than first mile), 1 Mile Easy Run

• Nasal breathing preferred for all of it.
• Be smart about your surroundings. Try to run during off peak times and try to avoid very crowded areas!

Cool Down
2 Minutes (each side) of the following: Runners Stretch, Couch Stretch, Pigeon Pose

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A post shared by Jessica and Christian Fox (@alchemy_nutrition_and_wellness) on Apr 13, 2020 at 1:22pm PDT

Here’s Coach Fox giving a tour of his pantry. In case you’ve missed it, he and Coach Jess have been posting some awesome content on the Alchemy Nutrition + Wellness Instagram account. Check it out! 

Today: Free Morning Meditation at 8am

Now that you’ve seen his pantry, perhaps you’d like to take a FREE Morning Meditation class with Coach Fox today at 8am. Join us Tuesday and Friday mornings 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.

Here’s our class schedule for the rest of the week:

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
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded

Saturday
10am Locked & Loaded
12pm Brittnastics (NEW!)

Sunday
10am Active Recovery

You’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes using the password CFSBK.

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