Locked & Loaded WOD Whiteboard Explanation 4.20.20
Warm Up
3 Rounds:
5 Bent Over YTW (weightless)
6 each Reverse Samson Lunges (1 sec pause/stretch at bottom)
:20 each Side Scale Hold
Strength
Rear Foot Elevated Goblet Split Squat:
4 x 6-10 each
3 second lower, 2 second pause at bottom. 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 without the
elevated back foot.
WOD
20:00 at Low Intensity:
20 Alternating Prisoner Jump Lunges
6-10 each arm Chainsaw Rows
10 Alternating Goblet Cossack Squats
:10-:20 each Copenhagen Plank or Bent Copenhagen Plank
Post work to comments.
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Fit 55+ Gym-less WOD 4.20.20
Warm Up
3-4 Rounds:
6e Deep Lunge w/Overhead Reach Stretch
12 Prone Ws
12 Dead Bugs
Strength
4-5 Sets:
6-8 Hip Bridge + Foot Slides
6-8 Inchworm + Push-Up (or Shoulder Taps)
Conditioning
5 Rounds:
:30 Work / :30 Rest
1) Low Box Runners
2) Squats
3) Plank Toe Taps or Plank Toe Touches
Post work to comments.
Tom S. lifting in our Starting Strength Total around this time 2 years ago. We can’t wait to see our Starting Strengthers back in the gym!
This Week’s Schedule
We have a full slate of virtual classes available this week to help you stay fit and connected to the CFSBK community. Here’s what’s happening!
Monday
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded
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
Wednesday
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded
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
Sunday
10am Active Recovery
Head over to the Virtual Class Info page to join the fun!
Question of the Day
If you could live in the setting of any book or movie, without necessarily being involved in the story, which would you choose?
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Things Keep Getting Scarier. He Can Help You Cope NY Times
Could A CrossFit Gym Be Considered An Essential Service? Morning Chalk Up
I’d be a professor at Hogwarts. There’s got to be some branch of magic that involves rearranging letters to cast spells on people that I would be the perfect department head for. After all, TOM MARVOLO RIDDLE = I AM LORD VOLDEMORT, amirite? I would also be an alum of House Ravenclaw. (I, uh, even have Ravenclaw sweatpants in real life.)
And Brett, I finally figured out what my Hogwarts professor name would be: Wilhelmina Wordwick.
Fun 7 AM class. GREAT to see Cathy! So glad you’re recovered, lady!
Warning: This NFT stuff is harder than ANY of the for-time WODs we did last week. OMG. Did everything with the 40# DB, except for one round of the RFESS at 65# and I realized I can manage that tempo for four sets at that weight only if I take a LOT more rest between rounds than we have time for.
I was ridiculously thrilled to be in class today and am so glad to have heard other people talking about how hard it was. I did the split squats with a 3 lb sledge hammer and there were a few reps where I worried about my ability to stand. Metcon may have been the longest 20 mins of my life. But so happy that it was my body giving out not my lungs. Being in locked and loaded is a huge psychological boost to feeling like I’m back.
Changing my answer to The Stand by Steven Minv which I’m re-reading again with long distance friends. If you’ve never ready, Captain Tripps makes this look like a cakewalk. Also it’s well over 1000 pages so will keep you occupied for a but. Also it’s King’s greatest work. Also I’ll be happy to chat for hours abiut it. So good to see you all 7amers. Thanks for the great start to my day xoxo
*King
*read it
*bit
I was like “Steven Minv? Is there another famous “Stand” book I didn’t know about?”
QOD – The Matrix…oh wait
Is Jurassic Park taken as an answer? Asking for a friend.
QOTD: Napoleon Dynamite
Did the WOD today on my own and am so mad to have missed team LnL. I think I did things correctly, I didn’t have any weird twinges or anything, but I sure wish I had help with the Copenhagen Planks. I figured it out, I think, and used yoga blocks for the height part. I got through 3 rounds, 17.5 db btw for anything involving weight, and basically decided I needed to not do a 4th and open a bottle of wine. I had a bad experience this morning – was caught in the middle of a brawl at the USPS on Empire – someone not giving the appropriate space and a variety of other panic inducing things that make me absolute regret leaving to mail a friend of mine who is in a sad place some homemade cookies. Cookies are in the mail, no jerk is going to keep my masked and gloved self down, but now I’m out of wine. If any spot in the BK area is delivering or will let me throw money at them to pick up please let me know.
JB I’m so sorry you experienced that. How awful while you were doing a good deed. Download the Drizzly app, they deliver. Good thoughts xoxo