CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Today’s Programming
CrossFit
Workout of the Day
Every 2:00 for 30:00
A: 1:00 Calorie Row
B: 15 Reps DB Pause Bench Press
C: 5 Cleans (full)
Notes:
This workout should feel like a minute or less dedicated to work followed by a minute or more of rest the entire 30:00.
ROW: These should feel like a 75+% effort. Track your cals each interval and try to stay consistent or progressive.
BP: Choose a weight that is challenging but doable in one set on your first 2 or more rounds. Okay to break it up into two sets in later rounds if needed.
CLN: Full Cleans. No touch and go reps. Weight should be progressive, technique permitting.
CFSBK @ Home
Warm-Up
6 Prone YTW
6ea Lunge w/Wood Chop
12 Squat Jumps
Strength
A1. 1 x Goblet Squat @2221+ 2 x ALT Reverse Lunges
3 x 5 – 15 Reps Each
A2. Push Ups
3 x 5 – 15 Reps Each
*For A1: 1 Rep = 1 Squat and 2 Lunges
MetCon:
15:00 EZ Pace
1:00 Jumping Jacks
6 – 8ea Single Arm DB Floor Press
5ea Single Arm DB Hang Squat Cleans
Fit55 @ Home
Warm-Up
3 Rounds:
12 Alternating Standing Knee Hugs
6 Tall Plank to Down Dog Knee Taps
6 Reverse Bridge Plank Ups
Strength
4-5 sets each of:
1) 4-5e Single Leg Chair Squats, or 8-10 Goblet Squats
2) 8-10 Chair Dips
*Rest about :30-1:00 between exercises
Conditioning
10 Minutes of Continuous Effort:
5 Inchworms
10e Single Arm Split Stance Bent Over Rows
15 Swings
Aim to work at a challenging pace with minimal transition time between exercises.
[2017] Toni and Katie practicing social distancing before it was cool
Join our free Morning Mindfulness group
Join us for these 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/comments/group share. 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.
Schedule:
Tuesdays: 8-8:30am (Today!)
Fridays: 8-8:30am
Meditation is for anyone, anywhere, though there are a few considerations that can help make for a more enjoyable experience.
- Find a comfortable position. This can be seated on the floor, on a cushion, in a chair, lying down, and even standing. If you need to lean against a wall or the back of a couch then do so without feeling like it’s wrong. There’s no one perfect “meditator’s posture”. Whatever allows you to be comfortable and alert is what’s best for that day. This link from Insight Meditation Center on the topic offers some helpful guidance.
- Log in and set up a few minutes early to get comfortable if possible.
- Have a layer handy to put on in case you become cold.
- If possible, set up somewhere where you won’t be disturbed for the length of class.
- If you do become disturbed by a pet/kid/spouse/roomie/neighbor/garbage truck/etc, smile.
Looking forward to seeing you!
This photo is making me miss Strong Fit so hard!