CrossFit South Brooklyn

Established 2007

WOD 4.29.20

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Locked & Loaded WOD Whiteboard Explanation 4.29.20

Warm Up
3 Rounds: 
5 each Elbow-to-Instep w/Rotation
8 Prone Lift Offs
10 Alternating 90/90 Hip Rotations

Strength
1-Arm Front Squat+1 Lunge:
3 x 4-8 each side

4 seconds down, 3 seconds up on Squats. Lunges at normal tempo.

WOD
EMOM 16 Minutes (4 Rounds):
A) 15 Air Squats
B) 6-10 each 1-Arm Gorilla Rows
C) :30 Front Plank
D) :40 Alternating Goblet Reverse Lunges

Post work to comments.

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Fit 55+ Gym-less WOD 4.29.20

Warm Up
3-4 Rounds (at a deliberate pace):
10e Wide Stance Torso Rotations
10e Wide Stance Toe Touches
10 Cat-Cows
10e Side Plank Up Downs

Strength
4-5 Sets of each:
8-10e Single Arm Suitcase Deadlifts
8-10e Single Arm Upright Rows

Have 2 different loads to work with today. A heavier one for the Deadlifts and a lighter one for the Upright Rows.

Conditioning
8 Rounds:
In 1 Minute, working at a fast pace complete…
12 Backpack Swings
6 Odd Object Russian Twists
Tall Plank Hold for the remainder of the minute

Rest 1:00 between rounds.

Use your heavier implement from earlier for the Swings and the lighter one for the Twists. 

Post work to comments.

 

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We can’t wait for the doors to be open again, but for the time being let’s appreciate the awesome work Tina Fino and Occasional Walldog Sign Co. did on our rollup gate at 597! 

A Note from Abbotsford Road Coffee

Our friends and neighbors at Abbotsford Road Coffee Roasters(3rd Ave. and Sackett St.) want you to know that they’re still roasting and open every day from 9am to 2pm! They’re offering curbside pickup when you phone ahead and deliveries of coffee beans over $50. As always, CFSBK members get 15% off. If you’re ordering from outside their delivery area, you can use the code LSK15% to get the discount.

Question of the Day

Do you have a favorite SNL skit? Post a YouTube link!

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Let the Sunshine In NY Times
You Can Be Anything The Players’ Tribune (video)

Comments

  1. I had a terrible dream last night that I need to share.

    The pandemic got under control (that was not the bad part) and the city started to “open”. I returned to the gym, but the remediation for the pandemic was that the gym had replaced the bar bells with Nautilus machines, as somehow those were more sanitary. Just machines everywhere. And Coach Keith was berating me, over and over, for my poor form on the lat pull down machine. Someone, I think Samir, was doing those quad curl things. Then I woke up.

    May this nightmare soon be over.

    • I also had a nightmare about a coach criticizing my form last night! For some reason I just couldn’t squat to depth and Whit was extremely stern with me about it (she’s way kinder in real life!).

      So…right there with you, friend.

    • Well Rob, we have talked about not letting your shoulders rotate forward, extending elbows all the way at the top, and not leaning back and maintaining a vertical torso. You did this to yourself!

  7. I don’t think it was my imagination that 7 AM was on the small side today. Hell, I almost stayed in bed myself. I was so sleepy when I woke up and when I saw that the workout still wasn’t on the blog my motivation almost slipped away from me.

    Almost. I am proud of myself for dragging my butt out of bed!

    Complex with 6 reps/set at 30#. I’m glad I didn’t try to do this at 40#.

    EMOM work with 40# with 8s on the gorilla rows. Keith, why’d you put the hardest movement last? So mean!