Virtual Class Zoom Room
Password: CFSBK
CFSBK Road Warriors 5.28.20 (Thursday Intervals)
Joint Prep
1-2 Rounds:
4e Quadruped Hip CARS
4e Forearm to Instep with Rotation
5e Toe Swipes
Warm Up
2 Rounds:
200m Run (easy-moderate)
10 Alternating spiderman mountain climbers
5 Bottom-to-Bottom Zquats + 5 Jump Squats
5e Side Plank Rotations
Workout
10 Rounds:
100m Sprint, 100m Walk/Rest
- Use the first 2 as extended warm up to build in intensity. Goal is fairly consistent splits after that.
- Sub 30 seconds of work, rest as you slowly walk back to start.
Cooldown
3-5 Minute Walk
Then,
Accumulate at least 10 minutes of: Samson Lunge, Kneeling Hamstring Stretch, Standing Figure Four, Calf March
Post work to comments.
Be sure to watch this video for some info on changes to Coach Jess’s Road Warriors programming, which will now run on Thursdays and Sundays only
Jump Rope Coaching with Coach Lynsey
Are you struggling with Double-Unders? Do you want to learn new jump rope skills? Or do you just want to perfect your technique? Coach Lynsey is offering 30 minute one- on- one Zoom jump rope coaching sessions tailored to your needs. For most of us, jump rope is both frustrating and rewarding in the context of workouts, but while it can be challenging, it’s fun and a great way to train your cardiovascular system! So, whether you’re looking to learn the basics of Jump Rope, improve your capacity in workouts, or add new skills to your repertoire, this additional training opportunity could be for you.
Pricing
One 30-Minute Zoom Session: $55.
(Note that we want this programming to be accessible for all, so if you’re keen to sign up, but facing financial hardship – please reach out to Lynsey!)
Email Coach Lynsey at Lynsey.Roddam@gmail.com to sign up!
News and Notes
- This is a rest week in our Brittnastics programming. See Coach Brittany‘s note from last week for more info!
- Today is rest day from in our Locked & Loaded programming, but never fear! In addition to the Road Warriors programming above, we also have virtual classes like 7am Yoga for Athletes and 6pm Pilates to choose from. Go HERE to show your body some love.
- Question of the Day: What song reminds you that summer is coming?
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The Functionality of Isolation Exercises Catalyst Athletics
A CrossFit Nurse Talks about Her Experience with Covid-19 Morning Chalk Up
QOD: I don’t really know, because these days we have playlists more so than the radio? I do love “The Boys of Summer” by Don Henley though. DON’T JUDGE ME.
Yesterday I ran into Melissa and Jen on 5th Avenue, YAY! I’ve had a few chance encounters with SBK folks during lockdown and it has been so soul-affirming every time. Seeing Allan and Bethany’s kids giving flowers to a healthcare worker a week or two ago was definitely the cutest thing I’ve seen this month.
Melissa and Jen, I hope you liked whatever you got at Sweet Polly!
(Everyone else: Sweet Polly is open 5 days a week, and you don’t have to purchase food to get alcohol, and the frose with cantaloupe puree is SO GOOD!)
Nelly. But I second The Boys of Summer.
Did yesterday’s workout today. Very sweaty. Had to use a 90 fl oz bottle of Dawn detergent (pandemic purchase) for the last two rounds of press. My shoulders couldn’t take three rounds at 20#. Maybe if I had switched every 15 sec I/o 30?
miss you all
xo