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Locked & Loaded WOD Whiteboard Explanation 5.13.20
Warm Up
3 Rounds:
6 Samson Lunges + Air Squat
8 Prone Lift Offs
10 Alternating 90/90 Hip Rotations
Strength
1-Arm Front Squat+1 Lunge:
3 x 6-12 each
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
6 each 1-Arm Front Squats
12 Sit-Ups
High intensity, but try and maintain or improve across rounds.
Post work to comments.
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Fit 55+ Gym-less WOD 5/13/20
Warm Up
3-4 Rounds (at a deliberate pace):
6e Standing front Leg Raises
6e Bird Dogs
6 Plank to Down Dog + Calf March
20 Jumping Jacks
Strength
4-5 Sets (each):
6-8e Single Leg Romanian Deadlifts
:30 Prone Thumbs Up “W” Hold
Modify the Deadlifts to a split stance as needed.
Conditioning
6 Rounds:
In 90 seconds, working at a continuous fast pace, complete as many sets as you can of…
20 Low Box Runners (left + right = 1 rep)
10e Single Arm Tall Muscle Snatches
Max Backpack Swings in remaining time
Rest 1:00 between rounds. Begin each round with the 20 low box runners.
Post work to comments.
W
Today in CFSBK History
Last week we reached deep into the archive to let you know what was happening at CFSBK on May 5th, 2010. This week we fast forward to May 13th, 2014, when the blog featured “The Master: An Interview with Bob Semmens and Coach McDowell.” It’s an awesome interview with CFSBK Masters athlete Bob S. (pictured above) and deals with his experience as a Regionals Masters athlete. In the comments section there were kind words for Bob and rooms for rent.
Question of the Day
What’s the most memorable music video of your childhood?
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My parents are extremely religious (and also frugal), so MTV was not allowed and they didn’t even get cable until I was like 25 years old. Now you can’t pry my dad away from ESPN, but for me it means I had to discover music videos as an adult. Gonna go with “Rhythm Nation” and “Cold Hearted” as two of the best, although Phil Collins’s sweater vest in “Easy Lover” gets an honorable mention.
Swallowed my pride and did the strength work with a 25# DB — I had been doing 40# the last couple of weeks and not only did it just about kill me, I think I was shorting depth on the last rep or two in each round. The lighter weight was still really, really hard but I feel confident that I was doing it correctly each time.
WOD also with 25# DB. Stayed the same or increased score with each round (first round 1+4, last round 1+10), so that’s good.
QOD – Thriller by MJ. I still vividly remember staying up until midnight to watch the premier, on Friday Night Videos.
Seeing the video for Sober (by Tool) for the first time is also pretty memorable. I remember looking forward to seeing it and thinking WTF is this while watching it. So many feels.
The original. Video Killed the Radio Star by the Bangles.
I did everything I could to get the Thriller video too.
Did autocorrect not like “The Buggles”? Because I’m trying to envision the Bangles doing that song 🙂
MJ is definitely up there along with stuff from “120 mins” and what was shown on “Beavis and Butthead”, but my 100% answer is Genesis’ “Land of Confusion”
also forgot Peter Gabriel’s “Sledghammer”!!!
(excuse my typing)
Hi David – I missed the chat grab from the noon workout. Can you post the links and your recommendations for dumbbells, please? Thanks so much.
Video – I was a freshman in college the first year of MTV, so I missed the whole thing. Funny, but I can’t recall a single video from that era.
RichardG.