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Locked & Loaded Whiteboard Explanation 5.27.20
Warm Up
3 Rounds:
5 Inch Worm + Yoga Push-Ups
8 each 1 Arm Sumo Deadlift
8 each Sciatic Nerve Floss
Strength
4 x 6-8 each
1-Arm Hang Snatch
WOD
3 Rounds with 1:00 Rest:
1:00 Burpee + 1-Arm Suitcase Deadlift (switch arms at :30)
1:00 Sit-Ups
1:00 1-Arm Clean
1:00 1-Arm Shoulder To Overhead
Switch arms as needed on Cleans and Shoulder-to-Overhead.
Post work to comments.
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FIT 55+ At Home WOD 5.27.20
Warm Up
3-4 Rounds (at a deliberate pace):
:15e Single Leg Balance
5e Turkish Sit-Ups
10 Hip Bridges
Strength
4-5 Sets (each):
8-10e Suitcase Deadlifts
8-10e Bent Over Reverse Fly
8-10 Bent Over Rows
Conditioning
3 Rounds:
In 3 Minutes (working at a continuous fast pace)…
10 No Push Up Burpees
30 High Knees (L+R=1 rep)
Rest 1:00 between rounds.
Post work to comments.
Today in CFSBK History
For the past few weeks we’ve been dipping into our vast archive to give you a look at CFSBK’s days of yore. Last week we revisited a post from 2008 featuring a very young Coach David and the Lyceum, our home before 597 Degraw St. This week let’s take a peek at Friday, May 27th, 2011, when the t-shirt design for Murph Day 2011 was revealed. Who still has one of these?!
In the comments section, there was admiration for the t-shirt, talk of how to get an appointment with tattooer Thomas Hooper, and discussion of Mark Zuckerberg going paleo. Check out the whole thing here!
Question of the Day
When testing out the shower temperature, what body part do you sacrafice?
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What Honeybees Can Teach Us About Shaping Change TEDx (video)
Resilience: The Basics of a Concept JSTOR Daily
Really enjoying the time machine …
YES! Loving this Wayback Wednesday!
loving these posts
Wow Thomas Hooper talk!
7 AM with Brettney:
Snatches in 6s with the 40#. WOD with 30#. OMG, my arms are fried now. FRIED. Very glad tomorrow is a rest day.