CrossFit South Brooklyn

Established 2007

WOD 4.29.20

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Locked & Loaded WOD Whiteboard Explanation 4.27.20

Warm Up
3 Rounds:
5 Cuban Presses (weightless or light weight)
6 each Reverse Samson Lunges w/ 1 sec pause/stretch at bottom 
:20 each Side Scale Hold

Strength
Rear Foot Elevated Goblet Split Squat:
4 x 8 -12 each

3 second lower, 2 second pause at bottom.

Chair or couch are great options for elevating 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:
15 Gate Swings
6-10 Dumbbell/Kettlebell Lying Leg Raises
12 Alternating Goblet Curtsy Squats
:10-:20 Copenhagen Plank Hold

Post work to comments.

Fit 55+ 

4-5 sets of each
8-10 Goblet Squats or Sandbag/Odd Object Squats
8-10e Seated Single Arm Presses
Get creative as needed with using household objects


Conditioning Whiteboard Explanation
15 Minutes of Continuous Effort
30 Jumping Jacks or Jump Rope Steps
15 Sit Ups
10 Inchworms (no push up)

Support Your Coaches: A Message from The Give Program

I’d like to start by saying that I hope you are staying safe, staying sane, and that all of your loved ones are well during this unusual time. We’d also like to thank you for your continued support throughout the COVID-19 pandemic. This has been a particularly difficult time for gyms and trainers as we rely on face-to-face interaction for our livelihood.

Fortunately, there is a local cause called The Give Program, which is committed to supporting local New York City and Long Island gyms and fitness trainers by donating proceeds to us every time someone buys a high quality protein meal pack called a Give Box.

This is very convenient for buyers and The Give Program will donate $25 back to us for every purchase. It’s a win-win as you’ll get a good supply of quality food without having to go to the store, and we’ll be able to help offset lost business. Each protein pack contains:

  • Price: $99
  • Approximately 40 meals worth of food
  • Ends up being under $2.50 per meal
  • Delivered to your door
  • Can be customized for dietary restrictions or nutritional needs
  • 5 lbs of all-natural, ABF chicken breast
  • 2 lbs of 90/10 lean sirloin steak ground beef
  • 1 lb of peeled, deveined shrimp (without tripolyphosphates)
  • (2) 6 oz NY Strip Steaks – USDA Choice
  • (2) 6 oz Atlantic Salmon Filet

We’d be very grateful if you’d support the gym by buying a Give Box. You can learn more by going to thegiveprogram.com. Also be sure to follow @thegiveprogram on Instagram and share the cause with your friends and family. Stay safe, follow social distancing guidelines, and we’ll all get through this together.

Question of the Day

What does your typical work from home uniform look like?

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Comments

  1. Blog QOD: Jeans and a T-shirt. I mostly haven’t started wearing sweatpants, although it’s kind of a silly restriction at this point.

    Class QOD: I’d like to know what the gym dogs are thinking. Are they happy to see us or do they mostly not care? (I think they don’t care unless they think someone has food, although I like to think at least a few of them actually like people other than THEIR people.)

    Workout: 40# x 8s on the RFESS, which I managed only 3.5 rounds of in the time allowed. At least that’s more reps total than last week. I used the 25# DB for the NFT stuff. Thanks Whit for the suggestion that I put my heavier DB on the chair I was using for Copenhagen planks. The first couple of rounds I was like “if I do this wrong I am going to break a hip,” because the chair I was using is not very heavy and thus not particularly stable.

    All of these quarantine workouts have told me that I need to re-furnish my apartment once we’re allowed to go shopping again. Between a bookcase that almost toppled over when I tried to hold onto it during a squat hold and a chair that doesn’t want to stay put on plank holds, I’m not doing too well here.

  3. Blog QOTD: Gym clothes and an apron.

    Class QOTD: Birds! I want to know their personalities and what they’re thinking. I bet Eagles are buttheads and Mourning Doves are lovely little souls.

    Always fun with LnL – Maisie and Biscuit made several appearances and its such a delight to see them. So cute! I was pokey today and just barely cranked out 4 rounds of the NFT – probably cheated on the side planks and did a little less than 20secs on each side on that 4th round but all the other rounds I did more than the 20secs so it balances out. LOVE goblet curtsy squats and the lying leg raises! Gate Swings are the WOOOOOORRRRSSSTTTTTT (if you watch parks and rec you totally scooped that reference.)

    Anything that used weights were:17.5 db, 5lb metal place, two cartons of whipped cream.

  4. I enjoyed 6 pm today but twice David suggested that during a break or after stretching we might want to talk to our plants. And I’m pretty sure that was directed at me both times. Challenge accepted. Signed, Mother of Plants and sometimes Crossfitter.

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