Virtual Class Zoom Room
Locked & Loaded Whiteboard Explanation 5.29.20
10 each leg Half Kneeling Russian Twists
8 1+1/4 Air Squats
10 alt. Lateral Lunges
A1) 3 x 20 Goblet Jumping Lunges
A2) 3 x 8-12 1-Arm High Pulls
Increasing volume from last week OR progress weight if possible.
“Fran Stays Home”
12 each 1-Arm Thrusters
12 each 1-Arm Gorilla Rows
9 each 1-Arm Thrusters
9 each 1-Arm Gorilla Rows
6 each 1-Arm Thrusters
6 each 1-Arm Gorilla Rows
Post work to comments.
FIT 55+ At Home WOD 5.29.20
3-4 Rounds (at a deliberate pace):
10 Wide Stance Forward + Backward Bends
10e Half Kneeling Hamstring Floss
10 Reverse Plank Bridge Ups
4-5 Sets (each):
6-8e Lateral Lunges
6-8e Side Plank Powell Raises
Hold something for balance on the lunges or add weight as appropriate.
8 minutes of continuous effort at a medium pace…
8 Backpack Clean and Presses
24 Mountain Climbers (L+R=1 rep)
Rest 2:00 between rounds. Begin the second round with the Clean and Press and aim to score the same or close to the same as the first round.
Post work to comments.
Have fun and stay safe this weekend
Today: Free Morning Meditation at 8am
Join Coach Fox Tuesday and Friday mornings at 8am for free 30 minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.
We’re also offering 7am and 12pm virtual Locked & Loaded classes today. Go HERE to see our full weekend schedule.
Question of the Day
What’s your favorite pie?
Understanding How Carbs Can Impact Performance Breaking Muscle
A Guide to Staying Safe This Summer The Atlantic
7 AM: I stuck with 16 lunges and 8/side high pulls since I upped the weight to 30# this week (from 25#).
Fran at home: 3:11, 30#
NY Times Friday crossword: 3:07, so pretty close 🙂
Morning mindfulness was great. It was really helpful to frame something I’ve been wanting to stop doing (have a drink nearly every night during quarantine) in a positive way (“I make good decisions”). I will carry that with me today and hopefully it works!
Fran at home 4:09, 6# Dawn for thrusters; 20# for rows.
NY Times Friday crossword at home 37:00 🙂