Virtual Class Zoom Room
Password: CFSBK
Warm Up
3 Rounds:
5 each Elbow-to-Instep with Rotation
5 each direction Dual Scapular CARs
20 Alternating Lateral Step Overs
EMOM 30 Minutes (6 Rounds):
1) 8 each Single Arm Suitcase Lunges (alternate legs)
2) 8 each arm 3-Point Row
3) 20 Alternating Low Box Runner Steps
4) :20 each Bent Over Batwing Hold
5) Max Air Squats in :30
Post work to comments.
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Fit 55+ Gym-less WOD 5.4.20
Warm Up
3-4 Rounds (at a deliberate pace):
5e Standing Leg Up and Overs
10 Bent Over T Raises
5e Lunge Stretch with Rotate and Reach
Strength
4-5 Sets (each):
6-8 Goblet 1 1/4 Squats
6-8e Single Arm Z-Presses
Conditioning
15 Minutes of Continuous Effort:
10 Alternating Leg Reverse Lunges
15 Sit Ups
20 Alternating Bear Position Plank Drags
The Bear Position Plank Drags are 20 total, 10 each arm. Use what you have on hand for them.
Post work to comments.
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Coach David updated this classic photo of Kate E. for 2020. A masterpiece!
The Week Ahead at CFSBK
It’s May and we’re still social distancing, but we’re as committed as ever to helping you stay fit and connected to the CFSBK community. We have a full schedule of classes for you this week! Here’s what’s up:
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
12pm Brittnastics
Sunday
10am Active Recovery
If you still haven’t taken one of our virtual classes, everything you need to know is over on the Virtual Class Info page!
Question of the Day
What is your favorite live music performance? Post a YouTube link!
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Gym Owners See Creative Solutions As They Plan Reopening Morning Chalk Up
Now Anything Is Possible Reasons to Be Cheerful
That photo! #dead
QOD: When my choir did Benjamin Britten’s “War Requiem” at St. John the Divine cathedral. It’s an enormous piece — two orchestras, soloists, our giant 200-person choir, and a children’s choir, and it really works in that vast, resonant space.
WOD with 40# DB. Those batwing holds are NO JOKE.
7am LnL with Brett and Whit
QOTD: favorite is tough but in class I said Mastodon at T5 in 2011 https://youtu.be/m-bLyzR_qHg
Another opposite end of the spectrum, Sigrid at Brooklyn Steel last year https://youtu.be/08sc3pPWANU
Workout: the “pull yourself down” cue for air squats was helpful. Lowest round 19 highest round 28
DO—nice to see you on Saturday!
Is the 12 PM class happening today? It just says host has another meeting in progress.
There’s an issue with the Coach’s zoom – stand by!
Zoom is back on! working again if you want to log on!
Sorry, I just saw this. Thank you. I thought it may be on my end and bailed. Took the 6 PM instead. Thank you anyway. I hope it went well.
Recent stuff: Jess and I saw Jose Gonzalez with The String Theory at the Apollo Theater a while back and it pretty amazing, top 3 show for me for sure. Nine Inch Nails at King’s Theatre was also pretty amazing. High On Fire at St Vitus and Sleep at Pioneer Works.
Not recent stuff: Fugazi at The Roxy (‘93?), Bad Brains at CBGB (‘89?), Stevie Ray Vaughn at MSG (‘88?) … Bald Red Lady and Greyhouse at Brownies (88?)
was lucky enough (and old enough) to be at LiveAid. this Rolling Stones with Tina Turner was phenomenal: https://www.youtube.com/watch?v=d2c4114eKGQ
I plan on re-entering the gym exactly how Tina comes on stage.
good mix today- 30 mins went my quickly, followed by Yoga.
My hair is about that long now as well.
Ha! Mine is looking a bit like Mick’s.
I can’t find exact video but I went to Lollapalooza in 1992 in New Orleans. It was SO hot and muddy. I was a senior in college and remember people rolling around in mud (but not me :0) Its still at the top of my list for favorite though.
Many of those bands really influenced my musical taste going forward: Red Hot Chili Peppers, Pearl Jam, and Soundgarden were all newish to me. Ministry and Jesus and the Mary Chain were side stage I think…it was a long time ago.
If this is live performances we have seen it was definitely seeing Solange Knowles at the Guggenheim which moved me to tears! I had to scurry to find a white outfit for it ha!
https://www.ericpayne.co/an-ode-to-by-solange-knowles
And Tierra Whack at the Rainbow Room (I think you can see me and Mike in the crowd)
http://www.brooklynvegan.com/tierra-whack-brought-her-eccentric-live-show-to-the-rainbow-room-pics-video/
Most memorable: Neurosis at a church in Massachusetts with a bunch of priests walk around (it was a church gymnasium)
If it’s a performance you have never been to, I will bring this back around and say FEAR on SNL (halloween 1981) going back around on a previous QOD
https://youtu.be/Frud5RFtTi0
I have too many shows to name tho!
Every Radiohead concert at MSG was mindblowing. But my favorite was probably in 2016, in support of Moon Shaped Pool.
https://youtu.be/D1QZ5yBTnoE