Virtual Class Zoom Room
Password: CFSBK
Locked & Loaded Whiteboard Explanation 5.22.20
Warm Up
3 Rounds:
5 Inch Worm + Yoga Push Ups
8 each Seated Dumbbell External Rotation
8 each Sciatic Nerve Floss
Strength
Superset:
A1) 3 x 10-14 each leg Rear Foot Elevated Single Leg Contralateral Dumbbell/Kettlebell Deadlift
3 seconds down. Add volume slightly to last week’s work.
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 Russian Twists
1:00 1-Arm Russian Kettlebell Swings
1:00 Sit-Ups
1:00 Burpees
Switch arms as needed but try to stay as close to even as possible. Hand-to-hand is a great option with a kettlebell.
Post work to comments.
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FIT 55+ At Home WOD 5.22/20
Warm Up
3-4 Rounds (at a deliberate pace):
10 Alternating Wide Stance Toe Touches
10e Single Arm Scaption Raises
10 Glute Bridges
Strength
4-5 Sets (each):
6-8 Lunge + Squat Complexes (Lunge Right + Lunge Left + 2 Squats = 1 rep)
8-10e Single Arm Bent Rows
Hold something for balance on the complex or add weight as appropriate. Use the non-working arm on the Single-Arm Rows as balance as appropriate.
Conditioning
2 Rounds:
6 Minutes (continuous effort at a medium pace):
8-10e Single Arm Cleans
6-8e Single Arm Push Presses
30 Low Box Runner Steps
Rest 2:00 between rounds. Beginning the second round with the cleans and aim to score the same or close to the same on each round.
Post work to comments.
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Tonight: Virtual Wine Tasting at 5:30pm
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 TONIGHT 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.
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.”
The tasting will take place in our regular Zoom room, which can be accessed with the password CFSBK. See you tonight!
Question of the Day
Would you rather give up the first bite of your sandwich or the last?
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Swing to Win Breaking Muscle
A Guide to Dealing with the New Normal Zen Habits
Last bite.
Last bite. With the first bite, everything is where it’s supposed to be. By the time the last bite rolls around, things have migrated and you’ve only got bread and maybe one of the three things that was inside your sandwich left. Plus, thank you Alchemy/Precision Nutrition, I get to the last bite of a sandwich only if it’s quite a small sandwich. My husband plays cleanup crew for me a LOT.
7 AM:
Are people getting through three full rounds of this? I never finish! Today I managed only two, but that felt like plenty hard work. 40# DB, sets of 10; the press work with 27.5# in the first round and 25# in the second. I knew I was going to fail in the third set if I didn’t drop the weight, but at least I managed to add to last week’s weight for one set if not both.
WOD: Ashima and Sasha are ridiculous speed demons. If I measure my burpee performance in Ashimas, I am approximately 0.67 Ashimas. (Read: my 14 burpees to her 21, jeez Louise!)
Hi, long-lost gym friends! Anyone in the market for (free!) weightlifting shoes? We have a never-worn pair of black Nike Romaleos, size 13, in need of a loving home.
Jack and Seth- I could use a pair of size 12 if you want to grab those for me. kthanksbye.
this combo kills me. 14’s at 40# for the dl’s, presses at 25#. I misread and miswatched these for the first week and thought they were sooooo easy. Oops.
my abs are sore.
My abs are sore too! I didn’t know we were invited to an ab party this morning!