CFSBK @ Home 7.10.20

Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am

Warm Up
:20 Superman Hold
6ea Side Plank Rotations
6ea Single Leg Cone Touches

Strength:
A1. Single Leg RDL
3 x 5 – 15 Reps Each
A2. Plank Support Row
3 x 5 – 15 Reps Each
A3. Single Arm Skull Crusher
3 x 5 – 15 Reps Each

*If the weight is heavy for the skull crusher, use two hands.

12:00 Moderate Pace
20 Alt Devils Press
:30ea Side Plank

FIT55 @ Home

Warm Up Whiteboard Explanation
3-4 rounds at a deliberate pace
5e Forward Leg Swings
5e Arm Circles
5 Inch Worms
5 Reverse Bridge Plank Ups

Strength Whiteboard Explanation
4-5 sets each
:20e Static Lunge Hold
:30 Prone Cobra Hold
:40 Plank Reaches

Use support on the lunge hold or modify to a squat hold as needed. Doing the plank reaches arm a straight arm plank is easier while doing them from a forearm plank is more challenging.

Conditioning Whiteboard Explanation
15 Minutes of Continuous Effort
5 Burpees
10 Alternating Leg Reverse Lunges
15 Bent Over Backpack Rows
20 Alternating Supine Toe Touches

Aim to keep moving at a moderate pace

Here’s me (Samir C) and Ayana ‘being mindful’ up at Dorothy Lake in the Indian Peaks Wilderness, yesterday!

Morning Mindfulness with Coach Chris Fox

Join us every Tuesday & Friday at 8am for for these free 30 minute classes with Coach Fox 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.

________________
Guided Meditation: Fred Armisen Jimmy Fallon
Visualizations with Aidy Bryant  SNL
Meditation Class Portlandia