Virtual Class Zoom Room
5 each Elbow-to-Instep w/Rotation
5 each way Scapular CARS
10 Alternating 90/90 Hip Rotations
1-Arm Front Squat:
3 x 5-10 each
4 seconds down, 3 seconds up
Every Minute on the Minute for 16 Minutes (4 rounds):
A) 12 Gate Swings
B) 8 each 1-Arm Bent Over Row
C) :20 each Side Plank
D) :40 Max Alternating Lunges
Option to add Goblet Dumbbell/Kettlebell to Lunges and/or Gate Swings
Post work to comments.
55+FIT Gym-less WOD 4.15.20
3-4 Rounds (at a deliberate pace):
30 Jumping Jacks – or do the Kid and Play if you have a partner 🙂
:20 Standing Thigh Stretch
10 Tall Kneeling to Standing, Alternating Legs (use a support as needed)
5 Crawl Steps Forward + 5 Crawl Steps Backward
Aim to work at a sustainable pace throughout. Modify the Squats to a chair and/or anchor your feet on the Sit-Ups as needed.
Post work to comments.
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Coach David gives us a rundown of some of the equipment he’s hunkered down with
Support Operation Feed Brooklyn
CFSBK member Michelle Z. wants you to know about Operation Feed Brooklyn, which organizes regular meal deliveries from local restaurants to those who need it. At the moment, that’s local hospitals in Brooklyn, NY. Currently, they’re supporting NYP/Methodist, Maimonides, & SUNY Downstate Hospitals in Brooklyn, New York, with weekly meal deliveries of 800+ meals, and the need is growing. Restaurants are also struggling to stay in business and to support relieved or furloughed staff. Your help is greatly appreciated.
- 3x/week meals to SUNY Downstate Residents & Nurses at Covid-19 Clinic
- 3x/week (and expanding) meals to Maimonides ER
- Regular meals and coffee & beverage support to NYP/Methodist ER
Working on creating support for:
- Brooklyn Hospital
- NYU Langone Brooklyn
- SUNY Downstate ER
- Increasing service to those above to daily support and potentially other mealtimes / greater portions
If you’re aware of a healthcare team in need, please fill out this form. If you might be available for transportation volunteering, please fill out this form. And if you think you may be interested in volunteering to partake in this mission, email Michelle at email@example.com.
Question of the Day
Aside from a dumbbell or kettlebell, what has been your most useful piece of home gym equipment during quarantine?