CrossFit South Brooklyn

Established 2007

WOD 5.18.20

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Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 5.18.20

Warm Up
3 Rounds:
8 Air Squats (3 seconds down, 1 second pause in bottom)
8 Forearm Scapula Push-Ups
20 Alternating Lateral Step Overs

WOD
EMOM 30 Minutes (6 Rounds):
1) 12 Kettlebell/Dumbbell Bilateral Bent Over Row w pause at top
2) 16 Alternating Goblet Reverse Lunges
3) :30 Squat Hold (weight optional)
4) :30 Front Plank then AMRAP Goblet Squats in remaining time
5) Rest

Post work to comments.

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FIT 55+ At Home WOD 5.18.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Quadruped Hip Circles (each direction and each leg)
5e Prone Ys and Ws
10 Alternating Supported Lateral Lunges

Strength
4-5 Sets (each):
6-8 Tall Kneel to Standing, Alternating Legs
8-10 Push Up + Shoulder Taps

Conditioning
16 Minutes of Continuous Effort:
8 Backpack Bent Rows
8 Backpack Thrusters
8 Sit Up to Hips Up

Aim to move consistently the entire time at a moderate effort, breaking only as needed. 

Post work to comments.


CFSBK members get 10% off and free delivery the package listed below 

This Friday: Virtual Wine Tasting with Chris and Tom

Mark your calendars for a CFSBK-exclusive Zoom session on wine. CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting on Friday, May 22nd at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting.

Our wine wasting will revolve around three selections that you can find for 10% off each at Brooklyn Wine Exchange, which is in Cobble Hill on Court Street between Atlantic Avenue and Pacific Street (Chris has a Vespa, and he aims to use it, so delivery is an option.) Tell the shop you’re part of the #cfsbksquad for your discount on these three gems.

Feel free to pop just one cork or several, but these selections are merely a guide – Tom will be taking you through (read, b.s.’ing about) each wine, but you can surely taste whatever you have on hand. Or find similar wine(s) (New Zealand Sauvignon Blanc, Spanish Tempranillo, Provençal Rosé) and you’re chillin’ like a villain, since these regions have signature styles. Here’s the wineup:

  • Nautilus Estate Marlborough Sauvignon Blanc 2019: $17
  • CVNE “Cune” Rioja Crianza 2016: $14
  • Commanderie de Peyrassol Cotes de Provence Rose 2019: $20

CFSBK members can call ahead for in-store pickup or call to have the wines delivered, provided that they purchase all three wines. Chris is kindly offering free delivery if you purchase the full package. Q&A plus shit-talking is sure to ensue.

Chris Modica’s Bio: “I opened Brooklyn Wine Exchange back in December 2009. The idea was not only to offer a great selection of wine and spirits, but to eventually incorporate an educational aspect to our business. About a year into opening  we began hosting wine classes in the back room of our shop. And now, several years later, our classes have become an integral part of our shop. I was born in Carroll Gardens and lived here for most of my life and first joined CFSBK about 8 years ago. But for well over a year now I’ve been working with Katie Harper post knee/shoulder surgery – and she’s killing me!”

Tom Shpetner’s Bio: “I’ve been interested in food since 1968, and I’ve been collecting and enjoying wine since 1989, when I took a full-semester course (for Ivy credit!) at the Cornell Hotel School. I spent a big chunk of my career on Wall Street… but, most recently, I was a floor sommelier for the TAO Group of restaurants, having a great time connecting with guests tableside. We had the wind at our backs; KILLER service, great cuisine, fun wines, creative cocktails, and wonderful spaces. Every day, I miss the guests, the team, and now, even my sore feet. Despite the difficult things, it was immediately clear that people really need to connect… right away, friends from all around have been reaching out, asking for help, advice, and live tastings… so here we are! I’ve been a CFSBK member for 10 years.”

News and Notes

  • We’re now offering a 10-class punch card for our virtual classes. Go HERE to buy one.
  • Question of the Day: If you had to eat one breakfast for the rest of your life what would it be?

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Comments

  1. 7AM LnL

    QOTD is basically an all-America breakfast buffet: eggs, sausage, bacon, hash browns, toast, butter, strawberry preserves. 2 key assumptions that (1) I’m not cooking it everyday (2) I don’t have to finish it

    Everything seems easy compared to Saturday’s jump squats

  2. Important context for QOD: Does this breakfast magically appear in front of you without you having to cook it? And do we assume no consequences for unhealthy choices, or is this just “you live your normal life but you get only one breakfast”?

    No cooking, no consequences: Ricotta French toast, breakfast sausage, and maple syrup.
    No cooking, but unhealthy eating has consequences: Shakshuka with freshly baked pita.
    Cooking, no unhealthy consequences: Frosted Mini-Wheats with Ronnybrook or other bougie grass-fed milk.
    Cooking, consequences: Friendship cottage cheese and fresh berries.

    WOD with 40# DB, got either 15 or 16 FSQ every round, so very consistent.

    • Stella’s erudite and detailed breakdown (punett square exercises! YES! The game theorist in me had a … moment) is exactly the kind of thing that I miss about the gym (e.g., Jeremy’s help with Marvel Universe details).

      So, pivoting, I hope people can wriggle free for this Friday’s Wine Wasting – I miss everyone! Do try to get in touch with Brooklyn Wine Exchange, but if not, like everything in COVID land, use what (wine in this case) you have!

      Also, QOD is wonderful. I like that entry of what I would call the All-American, and it bears a genetic resemblance to the “Irish Fry” or the “English Brekkie.”

      I’d also make a case for smoked fish – be it Kippers & Eggs, Whitefish Salad, lox on a bagel… But to bring it back to Stella, no consequences!

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