Virtual Class Zoom Room
Locked & Loaded 5.23.20
Warm Up Whiteboard Explanation
10 Minutes for Quality:
8 each Supinated Single-Arm Row
8 each Staggered Stance Dumbbell/Kettlebell Deadlift
Accumulate 1:00 in Forearm Plank
20 Heidens or Lateral Hops
WOD Whiteboard Explanation
4 Rounds of :40 Work, :20 Rest :
1 Arm Sumo Deadlifts
Switch arms on the Sumo Deadlifts as needed. Aim for balance from left to right.
Post work to comments.
How to properly stretch your hamstrings! Put this in your toolbox. 🙂
Play around with hamstring PAILs & RAILs
8/8 Half Kneeling Adductor Rocks
8 Compression Sit-Up to Pancake
8 Seated Straddle Lifts + 8/8 Circles In/Uut
Straddle Press Prep Superset
A1) 4 x 3 Straddle Press Back to Wall to 90 degrees
I did these the other day & they were challenging but doable once I got the hang of it! Try both ways! There is also wall facing, which might be helpful for a lot of people!
A2) 4 x 5 each Single Arm Overhead Squats (use video as guidance)
Straddle Press Strength
5 x 1.1 Straddle Press Wall Assisted (can also do spotter assisted or jump press)
Rest :20, rest :60.
Modifications: wall assisted negative only, partner spotted negative or full press (last week those in class who had a spouse/roommate/partner were able to complete the press negative with a spotter, which was super fun!), towel pike/straddle ups or straddle hops.
5 Round Superset:
A1) :20 Wall Facing Hollow Body Handstand
A2) 6 Straddle Hops or Jumps
Accumulate 50 Overhead Sit-Ups (bilateral or unilateral is fine)
Every time you break, perform 15 Hollow Rocks. 🙂
Post work to comments.
Please note that today’s 12pm Brittnastics class is cancelled (see Coach Brittany‘s note from Thursday), but we’re still offering virtual Locked & Loaded today at 10am and Active Recovery tomorrow at 10am. Click over to the Virtual Class Info page to join us!
Memorial Day “Murph”
This Monday is Memorial Day and would have been the gym’s 13th year doing our annual “Memorial Day Murph” event. Every May since 2008 the CFSBK community has come together to commemorate the holiday by performing the CrossFit benchmark workout dedicated to Lt. Michael Murphy. This workout is both physically and mentally taxing and is used as a means to honor those who have served and fallen as well as to meditate on the human cost of war. It’s not uncommon to have well over 100 members come out to do a version of the workout then enjoy some side walk grilling, share food they brought, and maybe drink a beer or two with friends while watching subsequent heats get after it. We’ll definitely miss hanging out with you all at the gym this year, but like everything else in 2020, this year is different. Instead of our annual event, we’ll offer some recommendations for DIY versions as well as host one Locked & Loaded class on Monday at noon, which will do a Murph inspired workout followed by a DIY run. (Monday’s Yoga class and Kids classes are also still on) Read on for more details.
If you’d like to get after it on your own and do a more traditional version of the workout, we recommend checking out the suggestions made by our friends and fellow CFSBKers at Beyond the Whiteboard. They’ve put together a few versions depending on what equipment you may or may not have access to. While we know “Murph” is much more fun with friends, given the pandemic the gym will not be organizing or endorsing that folks get together to do it. Instead, use it as an opportunity to get through the workout with only your own thoughts and intrinsic motivation. The workout is already known for its many variations such as wearing a vest or not and various rep scheme arrangements, so especially if you’ve done this workout many times, make the most of it and consider it a psychological variation for an unprecedented time. We would love to hear from everyone who does it! Post your stories on Instagram and @ the gym and so we can repost all the folks doing it out in the wild!
Beyond the Whiteboard: “Murph” Quarantined Options
Monday Group Class Variation
On Monday we will only be running one virtual class at 12pm. We will warm-up and do a 20 Minute AMRAP of:
5e Dumbbell Bent Over Rows
After the AMRAP ends, we’ll end class and you guys can finish out the a 1, 1.5 or 2 mile run/jog depending on personal ability. We recommend you plan your route out ahead of time. Tuesday’s workout will work in some recovery movement to ease you back in after the high volume workout. Hope to see ya’ll there!