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Locked & Loaded WOD Whiteboard Explanation 5.6.20
Warm Up
3 Rounds:
6 Samson Lunges + Air Squats
8 Prone Lift Offs
10 Alternating 90/90 Hip Rotations
Strength
1-Arm Front Squat+1 Lunge:
3 x 5-10 each side
4 seconds down, 3 seconds up on Squats only. Lunges at normal tempo. Increase volume by 1 or 2 reps from last week.
Conditioning
6 Rounds:
1:00 AMRAP, 1:00 rest
10 Alternating Gorilla Rows
10 Alternating Goblet Reverse Lunges
High intensity, but try and maintain or improve across rounds.
Post work to comments.
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Fit 55+ Gym-less WOD 5.6.20
Warm Up
3-4 Rounds (at a deliberate pace):
6e Standing Foot Circles *each direction and each leg*
6e Standing Single Leg Opposite Hand Toe Reach
6 Tall Plank to Down Dog
Strength
4-5 Sets (each):
8-10e Single Arm Sumo Deadlifts
8-10e Single Arm Bent 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 continuous fast pace, complete as many sets as you can of…
20 Jumping Jacks
5 No Push Up-No Jump Burpees
Rest 1:00 between rounds.
Begin each round with the 20 Jumping Jacks.
Post work to comments.
Today in CFSBK History
Through the magic of the Wayback Machine, we can see what was happening on the CFSBK blog (from before crossfitsouthbrooklyn.com even existed) exactly 10 years ago to the day. On May 5th, 2010 the photo above appeared with the caption “Team Lululemon does Death by Dumbbell Hang Squat Clean Thruster.” Yes, that is Coach Whit, who was working for Lulu at the time, before she became a CFSBK coach! In the comments section there was talk of tacos and where to buy Vibram FiveFingers. Check out the rest of the post here.
Question of the Day
What’s something you’re terrible at?
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Run 100 Miles, 100 Times, in 100 Weeks. Now in a Brooklyn Apartment NY Times
5 Mistakes You Might Be Making Training at Home BarBend
QOD: Coordination and flexibility. It’s always comical in AR when DO asks us to do a straddle and he and many of the others are in almost a full split and I can barely get my legs to 90 degrees. As a corollary, I am a terrible dancer. (Mike I, I’m with you! No one needs to see us dance!)
This complex is sooooo hard. Maybe I need to step down from the 40# DB so my front rack form doesn’t collapse by the fourth rep.
WOD with 30# DB, worst round was 1+8 (this was the first round, in which I stupidly started doing goblet squats instead of goblet lunges, so I am also terrible at following directions), best was 1+15. I bet Ashima got 2+ every time.
EEEE I did get 2+ every round. First round was 2. I think I got to 2 + all the rows in the last round. It was all in the transitions between each row.
QOD – video games, sigh.
Post is quite the throwback. I barely recognize the “new space” that was 597 at the time, let alone Whit and the gang, who were the first of a few “Lulu crews”.
Reading those comments was fun. Love seeing the old CFSBK blog. I miss it. And Back Off Weeks. And Rest Days. And proximity to people. But I have a strong affinity for nostalgia.
Look how bare 597 looks! It’s crazy!
QOD – Snatches and overhead squats, for shiz.
Wayback–fun to see so many names I hadn’t seen in forever, and also great to see so many others still kicking it CFSBK-style ten years later. Which reminds me that Jeremy is celebrating a b-day today. HB! Are 43 tacos in the cards? (something tells me Jeremy doesn’t study the blog).
Im terrible at being sleepy at a reasonable hour. Been a struggle all quarentine to maintain a good sleep schedule.
Wild to see this old post. I remember that I started working with that crew back when we were in the Lyceum. Whitney reached out because lululemon associates got money from the company to take local classes and meet the fitness community. At the time I was single and in my mid 20s so I was very happy to oblige training a bunch of the girls from lululemon. We all got along so well anyway that we continued private classes for what seemed like months. I did actually end up dating one person I met in that group for around 2 years, so I guess my plan worked. More relevant though, was that I met Whitney there who eventually became a full time member and soon after made the transition to the coach you all know and love!
Things were definitely simpler back then.
I love this post so much
Love the old-school website, and seeing 597 before Dr. Martinez got busy w/it.
QOD: motivation. Training > Exercising is part of it…
I really, really miss CFSBK today! <3
I took a rest day today but I just needed to chime in and say “where to buy FiveFingers and how did you size them” is the most 2010 fitness conversation I can imagine.
But for the record, your Birkenstock size is probably your FiveFinger size, and I ordered mine from REI.
lolz