CrossFit South Brooklyn

Established 2007

WOD 5.1.20

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Locked & Loaded WOD Whiteboard Explanation 5.1.20

Warm Up
3 Rounds:
6-10 Lying Windshield Wipers (option to ad weight)
:30 each 1-Arm Overhead Hold/March or 40m each Carry
6-10 Push-Ups w/1 second pause at bottom and top

Strength
Single Leg Contralateral Dumbbell/Kettlebell Deadlift:
3 x 8-12 each leg

Tall Kneeling Single-Arm Press:
3  x 8-12 each arm

1 second hold at top and bottom.

Look to increase by 1-2 reps per set or total volume from last week. If you’re working with multiple weights, feel free to increase weight instead of volume if last week was on the lighter side.

WOD
3 Rounds with 2:00 Rest:
1:00 1-Arm Shoulder-to-Overhead
1:00 Sit-Ups
1:00 Russian Swings
1:00 Burpees

Switch arms as needed but try to stay as close to even as possible.

Post work to comments.

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Fit 55+ Gym-less WOD 5.1.20

Warm Up
3-4 Rounds (at a deliberate pace):
8e Bird Dogs
8e Side Lying Leg Raises
4e Prone Ys, Ws, Ts

Strength
4-5 Sets each:
12-16 Alternating Cossack Lunges
8-10e Single-Arm Bent Rows

Hold something stable for support on the Lunges and/or Rows as needed.

Conditioning
3 Rounds:
3 minutes of continuous effort at a fast pace…
30 Wall Leaning High Knees
10 Squats
5 Dynamic or Non-Dynamic Burpees 

Rest 1:00 between rounds.  Beginning each round with the low box runners, aim to perform about the same amount of work on all three rounds.

Post work to comments.


Flashback Friday (remember that?): Rob and Pat bean baggin’ at last May’s CFSBK Cornhole Tournament

Today: Morning Meditation at 8am

Join Coach Fox Tuesday and Friday mornings at 8am for 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.

We’re also offering 7am and 12pm virtual Locked & Loaded classes today. Go HERE to see our full weekend schedule. 

Question of the Day

What is the best fast food chain?

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The 4-Second Workout NY Times
The New Normal Zen Habits

Comments

  1. In-N-Out. Drive thru is my favorite way to go, I love the lapmat and getting packs of the sauce as I like dipping a well done fry, one at a time, into them. I get one Protein Style, one Animal Style and an iced tea.

    I’m right. Fight me.

  2. I would say In-N-Out also until earlier this year in January when I went to Taco Bell Cantina on Flatbush Ave with some people from CFSBK (hi!) and forgot how good Taco Bell is, it was years since I had it! That Cheesy Gordita Crunch! If you are going to see a show at Kings Theatre, highly rec that TBC.

    January seems so long ago ;___;

  4. QOD: Shake Shack. Although, AHEM MIKE IAIA, I’m going to keep beating that drum about how I’d go there WAY more often if I could get a veggie side of any kind with my cheeseburger. When I was in my 20s I could have a cheeseburger and fries in the same meal and not feel like a mummy crossed with a pile of bricks, but not now.

    Workout: RDLs with 40# x8, kneeling press 30# x10, FGB-ish thing with 30# push presses and 35# KB swings. I had to jump right into the shower afterward, no time for cooldown due to 8 AM conference call. WHOOF, I was shaking the entire time I was in the shower!

    • I’ll put in a good word for you with our culinary team, Stella. But just know – I can barely get my own department to listen to me.

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