Virtual Class Zoom Room
Locked & Loaded WOD Whiteboard Explanation 5.15.20
5 Inch Worm + Yoga Push-Ups
8 each Seated DB External Rotation
8 each Sciatic Nerve Floss
A1) 3 x 8-12 each leg Rear Foot Elevated Single Leg Contralateral Dumbbell/Kettlebell Deadlift
3 seconds down.
A2) 3 x 3 each :10 Overhead/March Hold+5 Presses
1 rep = 10 second Overhead Hold/March, then 5 Presses. Do 3 each arm for 3 sets.
3 Rounds with 2:00 Rest:
1:00 Mountain Climbers
1:00 1-Arm Clean and Jerks
1:00 Russian Swings
Switch arms as needed but try to stay as close to even as possible.
Post work to comments.
Fit 55+ Gym-less WOD 5.15.20
3-4 Rounds (at a deliberate pace):
8 Reverse Bridge Plank-Ups
8e Side Plank-Ups
8e Bear Position Shoulder Taps
4-5 Sets (each):
5 Lunge + Squat Complexes (lunge right + lunge left + 2 squats = 1 rep)
1:00 Tall Plank
Hold something for balance on the complex or add weight as appropriate. Scale up to single arm planks as able, holding for :30 each arm.
4 minutes of continuous effort at a medium pace…
10 No-Push-Up/No-Jump Burpees
15 Lateral Step Overs (1 rep = left + right)
30 Prone Mountain Climbers (1 rep = left + right)
Rest 1:00 between rounds. Beginning each round with the Burpees and aim to score the same or close to the same on each round.
Post work to comments.
Coach David and Dr. Judy made a cameo in a CrossFit HQ video posted this week! This thumbnail image is taken from another HQ video profiling Dr. Judy and her husband Dr. Mike. Watch it here!
Today: Free 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 store would you live in?
During COVID-19 Healers Need Healing Too Scientific American
What Is Chronobiology? JSTOR Daily
Allie N says
Jumped into 7am group class today since my morning meeting was cancelled! CrossFit has gotten me through a lot over the years. Glad to be back—wish it was in person. This past month has been traumatic, but I was really grateful to be in class this morning 🙂
I am very out of shape. It’s been 5 months since I’ve had a hard workout, and even before then I was really scaling back. Went out to run my normal 4 mile loop last Saturday, boy… it’s not normal any more! That was very humbling.
I’ve been running between 2-3 miles every day for the past week, and I’ve already shaved a minute off my mile time. It was 12:30/mile!!!! Whaaaattt!?!?!? I’ve also been doing some of the CrossFit workouts afterwards.
Today, I had to scale the OH press volume and the DL volume.
As I struggle with things that used to be easy, I just have to remember all the things that got me to where I was… consistent hard work, dedication, persistence, and enjoying it.
Working out is NOT as much fun when it doesn’t come super easy, lol. It’s even less fun being alone and trying to motivate yourself.
Glad I came to the group class today, and I think I’ll make more of an effort to do it more regularly.