WOD 5.15.20

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Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 5.15.20

Warm Up
3 Rounds:
5 Inch Worm + Yoga Push-Ups
8 each Seated DB External Rotation
8 each Sciatic Nerve Floss

Strength
Superset:
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.

WOD
3 Rounds with 2:00 Rest:
1:00 Mountain Climbers
1:00 1-Arm Clean and Jerks
1:00 Sit-Ups
1:00 Russian Swings

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 5.15.20

Warm Up
3-4 Rounds (at a deliberate pace): 
8 Reverse Bridge Plank-Ups
8e Side Plank-Ups
8e Bear Position Shoulder Taps

Strength
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. 

Conditioning
3 Rounds: 
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?

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During COVID-19 Healers Need Healing Too Scientific American
What Is Chronobiology? JSTOR Daily