Virtual Class Zoom Room
Password: CFSBK

2020 Virtual ” Memorial Day Murph”

AMRAP 20 Minutes:
5e Dumbbell Bent Over Rows
10 Push-Ups
15 Squats

Followed by a: 1, 1.5 or 2 mile run

Please note that we will only be running one virtual class today at 12pm in observance of our annual Murph Day (Yoga for Athletes and CrossFit Kids are still happening as scheduled!). After the AMRAP ends, we’ll end class and you guys can finish out the a 1, 1.5 or 2 mile run/jog depending on personal ability. We recommend you plan your route out ahead of time. Tuesday’s workout will work in some recovery movement to ease you back in after the high volume workout.

Post work to comments.

_____________________

FIT 55+ At Home WOD 5.25.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Lunge Stretch with Reach
5e Side Plank Rotations
5e Straddle Leg Lifts
5e Calf Marches

Conditioning

CrossFitters around the country and world have been doing this workout (and scaled versions of it) for 15+ years now, with Memorial Day being the de facto date of choice for many. It should be challenging, taking even the fittest athletes 30+ minutes to complete. It’s traditionally also been a day to eat, drink, and connect socially with fellow CFSBKers along with their friends and family, though this year is obviously quite different. But different doesn’t have to be a downer! As you push yourself a bit outside your comfort zone during the workout, know that thousands of others are also, and are right there with you in spirit. With this in mind, at some point during the workout, maybe when you yourself could use some motivation to continue, we suggest offering up a simple thought of support to someone else in the same boat.

Choose the option below that feels most appropriate for you today with the goal of moving pretty continuously through the Push-Up/Squat/Sit-Up portion for 15-20 minutes.

If you choose to go outside and walk or jog to start and finish the workout then please be safe. Wear a mask, stay more than 6′ away from others, and practice common sense. Most importantly, do it in a way that allows you to have fun. 

OPTION A

Run 1/2 Mile (sub 250 Jumping Jacks, or about 4-7 minutes)

Then,

15 Rounds: 
5 Push-Ups
10 Squats
15 Sit-Ups

Then,

Run 1/2 Mile (sub 250 Jumping Jacks)

OPTION B

Run 1/4 Mile (sub 125 Jumping Jacks, or about 3-5 minutes)

Then,

10 Rounds:
5 Push-Ups
10 Squats
15 Sit-Ups

Then,

Run 1/4 Mile (sub 125 Jumping Jacks)

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 24, 2020 at 1:32pm PDT

Today: Murph Day 2020

Today is Memorial Day and would have been the gym’s 13th year doing our annual Memorial Day Murph event. Every May since 2008 the CFSBK community has come together to commemorate the holiday by performing the CrossFit benchmark workout dedicated to Lt. Michael Murphy. This workout is both physically and mentally taxing and is used as a means to honor those who have served and fallen as well as to meditate on the human cost of war. It’s not uncommon to have well over 100 members come out to do a version of the workout then enjoy some side walk grilling, share food they brought, and maybe drink a beer or two with friends while watching subsequent heats get after it. We’ll definitely miss hanging out with you all at the gym this year, but like everything else in 2020, this year is different.

Instead of our annual event, we’ll offer some recommendations for DIY versions as well as host one Locked & Loaded class on today at noon, which will do a “Murph” inspired workout followed by a DIY run.

Please note that while we are only doing one Locked & Loaded class today at 12pm, we are still offering 10am Yoga for Athletes and 4:30pm CrossFit Kids.

DIY “Murph”

If you’d like to get after it on your own and do a more traditional version of the workout, we recommend checking out the suggestions made by our friends and fellow CFSBKers at Beyond the Whiteboard. They’ve put together a few versions depending on what equipment you may or may not have access to. While we know “Murph” is much more fun with friends, given the pandemic the gym will not be organizing or endorsing that folks get together to do it. Instead, use it as an opportunity to get through the workout with only your own thoughts and intrinsic motivation. The workout is already known for its many variations such as wearing a vest or not and various rep scheme arrangements, so especially if you’ve done this workout many times, make the most of it and consider it a psychological variation for an unprecedented time. We would love to hear from everyone who does it! Post your stories on Instagram and @ the gym and so we can repost all the folks doing it out in the wild!

Beyond the Whiteboard: “Murph” Quarantined Options

_____________________
Murph: Why We Do It Boxlife
“Murph” Is for Everyone CFSBK

Virtual Class Zoom Room
Password: CFSBK

CFSBK Road Warriors Cycle 2, Wk4, Day 3

Warm Up
Joint Prep:
10 Forward/Back Ankle Rocks
10 Bear Plank Rocks to Shin Stretch
4e Quadruped Hip CARS

3 Rounds:
10 Standing Alternating Toe Reach
10e Bowler Squats
10 Plank Walk Ups (or :30 Plank Hold)

Workout
30 Minute Run

• Nasal breathing only.
• Goal is to run at steady pace today and try to get a little more distance than in week 2.

Cooldown
3-5 Minute Walk

Accumulate at least 10 minutes of: Forearm to Instep w/Rotation, Couch Stretch, Down Dog Calf March

Bonus… Active Recovery class at 10am!

Post work to comments.

CFSBKers taking off on the first run at Murph Day 2019

_____________________
Macronutrients vs. Micronutrients: Which Matters Most? BarBend
Welcome Back, Animals! Nautilus

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded 5.23.20

Warm Up Whiteboard Explanation
10 Minutes for Quality:
8 each Supinated Single-Arm Row
8 each Staggered Stance  Dumbbell/Kettlebell Deadlift 
Accumulate 1:00 in Forearm Plank
20 Heidens or Lateral Hops

WOD Whiteboard Explanation
4 Rounds of :40 Work, :20 Rest :
Push-Ups
Air Squats 
Hollow Hold 
1 Arm Sumo Deadlifts
Mountain Climbers

Switch arms on the Sumo Deadlifts as needed. Aim for balance from left to right.

Post work to comments.

_____________________

Brittnastics 5.23.20

Body Awareness
5-10 Minutes of Playtime:
Cartwheel Progression 1 (skip past Roll stuff to find Cartwheel progression)
Cartwheel Progression 2 (courtesy of Carl Paoli)

Mobility Work
Hamstring Stuff

How to properly stretch your hamstrings! Put this in your toolbox. 🙂

Play around with hamstring PAILs & RAILs

Movement Prep
3 Rounds:
8/8 Half Kneeling Adductor Rocks
8 Compression Sit-Up to Pancake
8 Seated Straddle Lifts + 8/8 Circles In/Uut

Straddle Press Prep Superset
A1) 4 x 3 Straddle Press Back to Wall to 90 degrees

 

I did these the other day & they were challenging but doable once I got the hang of it! Try both ways! There is also wall facing, which might be helpful for a lot of people!

A2) 4 x 5 each Single Arm Overhead Squats (use video as guidance)

Straddle Press Strength
5 x 1.1 Straddle Press Wall Assisted (can also do spotter assisted or jump press)

Rest :20, rest :60.

Modifications: wall assisted negative only, partner spotted negative or full press (last week those in class who had a spouse/roommate/partner were able to complete the press negative with a spotter, which was super fun!), towel pike/straddle ups or straddle hops.

OR

5 Round Superset:  
A1) :20 Wall Facing Hollow Body Handstand
A2) 6 Straddle Hops or Jumps

Finisher
Accumulate 50 Overhead Sit-Ups (bilateral or unilateral is fine)

Every time you break, perform 15 Hollow Rocks. 🙂

Post work to comments.

CFSBK Pilates instructor Frank H.‘s view at last night’s virtual wine tasting. Thanks to all who participated, and be sure to hit up Brooklyn Wine Exchange for all your vino needs! 

Weekend Schedule

Please note that today’s 12pm Brittnastics class is cancelled (see Coach Brittany‘s note from Thursday), but we’re still offering virtual Locked & Loaded today at 10am and Active Recovery tomorrow at 10am. Click over to the Virtual Class Info page to join us!

_____________________
The Power of Virtual Training Breaking Muscle
How to Have a Safer Pandemic Memorial Day NY Times

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded Whiteboard Explanation 5.22.20

Warm Up
3 Rounds:
5 Inch Worm + Yoga Push Ups
8 each Seated Dumbbell External Rotation
8 each Sciatic Nerve Floss

Strength
Superset:
A1) 3 x 10-14 each leg Rear Foot Elevated Single Leg Contralateral Dumbbell/Kettlebell Deadlift

3 seconds down. Add volume slightly to last week’s work.

A2) 3 x 3 each :10 Overhead/March hold+5 Presses

1 Rep=10 second Overhead Hold/March, then 5 Presses.  Do 3 each arm for 3 sets.

WOD
3 Rounds with 2:00 Rest:
1:00 Russian Twists
1:00 1-Arm Russian Kettlebell Swings
1:00 Sit-Ups
1:00 Burpees

Switch arms as needed but try to stay as close to even as possible.  Hand-to-hand is a great option with a kettlebell.

Post work to comments.

_____________________

FIT 55+ At Home WOD 5.22/20

Warm Up
3-4 Rounds (at a deliberate pace):
10 Alternating Wide Stance Toe Touches
10e Single Arm Scaption Raises
10 Glute Bridges

Strength
4-5 Sets (each):
6-8 Lunge + Squat Complexes (Lunge Right + Lunge Left + 2 Squats = 1 rep)
8-10e Single Arm Bent Rows

Hold something for balance on the complex or add weight as appropriate. Use the non-working arm on the Single-Arm Rows as balance as appropriate.

Conditioning
2 Rounds: 
6 Minutes (continuous effort at a medium pace): 
8-10e Single Arm Cleans
6-8e Single Arm Push Presses
30 Low Box Runner Steps

Rest 2:00 between rounds. Beginning the second round with the cleans and aim to score the same or close to the same on each round.

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 21, 2020 at 2:43pm PDT

Tonight: Virtual Wine Tasting at 5:30pm

CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting TONIGHT at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting.

Feel free to pop just one cork or several, but these selections are merely a guide – Tom will be taking you through (read, b.s.’ing about) each wine, but you can surely taste whatever you have on hand. Or find similar wine(s) (New Zealand Sauvignon Blanc, Spanish Tempranillo, Provençal Rosé) and you’re chillin’ like a villain, since these regions have signature styles. Here’s the wineup:

• Nautilus Estate Marlborough Sauvignon Blanc 2019: $17
• CVNE “Cune” Rioja Crianza 2016: $14
• Commanderie de Peyrassol Cotes de Provence Rose 2019: $20

CFSBK members can call ahead for in-store pickup or call to have the wines delivered, provided that they purchase all three wines. Chris is kindly offering free delivery if you purchase the full package. Q&A plus shit-talking is sure to ensue.

Chris Modica’s Bio: “I opened Brooklyn Wine Exchange back in December 2009. The idea was not only to offer a great selection of wine and spirits, but to eventually incorporate an educational aspect to our business. About a year into opening  we began hosting wine classes in the back room of our shop. And now, several years later, our classes have become an integral part of our shop. I was born in Carroll Gardens and lived here for most of my life and first joined CFSBK about 8 years ago. But for well over a year now I’ve been working with Katie Harper post knee/shoulder surgery – and she’s killing me!”

Tom Shpetner’s Bio: “I’ve been interested in food since 1968, and I’ve been collecting and enjoying wine since 1989, when I took a full-semester course (for Ivy credit!) at the Cornell Hotel School. I spent a big chunk of my career on Wall Street… but, most recently, I was a floor sommelier for the TAO Group of restaurants, having a great time connecting with guests tableside. We had the wind at our backs; KILLER service, great cuisine, fun wines, creative cocktails, and wonderful spaces. Every day, I miss the guests, the team, and now, even my sore feet. Despite the difficult things, it was immediately clear that people really need to connect… right away, friends from all around have been reaching out, asking for help, advice, and live tastings… so here we are! I’ve been a CFSBK member for 10 years.”

The tasting will take place in our regular Zoom room, which can be accessed with the password CFSBK. See you tonight! 

Question of the Day

Would you rather give up the first bite of your sandwich or the last?

_____________________
Swing to Win Breaking Muscle
A Guide to Dealing with the New Normal Zen Habits

Virtual Class Zoom Room
Password: CFSBK

Road Warriors Cycle 2, Wk4, Day 2

Warmup 
Joint Prep:
10 Forward/Back Ankle Rocks
10 Quadruped Rocks to Shin Stretch
4e Quadruped Hip CARS

3 Rounds:
5 Inchworm w/T-Rotation
10 Bottom-to-Bottom squats
15 Hollow Rocks

Running Prep
400m Run

Starting easy but increasing intensity. Rest as needed before work.

Workout
5 Rounds:
10 Burpees
15 Squats
200m Sprint

• Rest 3 min between intervals. High intensity but aim for consistent splits.
• Similar to 2 weeks ago but less rest and 1 less set.

Cooldown
5 Minute Walk

Then,

Accumulate 10 minutes: Standing Forward Fold, Ground Based Hip Circles, Pigeon Pose, Down Dog

Post work to comments.

_____________________

Brittnastics 5.21.20

Body Awareness & Play
3 Rounds of Forward Roll Progression Work:
3 Upper Back Off 
3 Lower Back Off 
3 Baby Candlestick Roll

Cartwheel Progression 
Carl Paoli’s “4 Points of Contact”
5×3-5 Bear Position Circles

Safe for everyone to try! And can be done inside or out!

Freestanding Handstand Work

Prep/Option for Athletes Not Quite Ready for Freestanding Work

3 Rounds:
4 each Handstand Leg Lift
:10 Floor Body Tightener
:10 Chest-to-Object (can use a spotter or set your object up so you’re between it and a wall)

and/or

8-10 Attempts at Freestanding Handstand

For those of you who are comfortable trying this again! Remember, try to kick up close to the wall without actually touching the wall. Or, you can go back to your “floaters” drill. Another option would be having someone spot you.

Handstand Walking Strength and Skill Work
Prep:
3 x 6-10 Box Shifts (add load from last week)
3 :10 Single-Arm Hold (add load or time under tension from last week)

+

Walking Work:
5 x 1-2 reps of Side-to-Side Walking

With feet on box or in hollow body position on wall. You can count 1 rep as going 3-5 steps one way & 3-5 steps the other way. If you’re more advanced play with your Handstand Walking Start Drill + in-place marches. Watch the video for the ideas of how to scale up!

Handstand Push-Up Work
3 x 4-6, rest :60
2 x 6-8, rest :60
1 x 10-12, rest :60

Start with your hardest variation for the 3 sets, then make it easier for each subsequent set. For example, maybe you do 3 sets of 4-6 reps with your feet on a 30 inch surface, then you do the 2 sets on a 24 inch surface, and the 1 set on a 20 inch or less surface. Make sure to get that “tripod position” in the bottom by loading the shoulders forward & down not just down! 🙂

You could also do this with Push-Ups starting on the floor then going up to a surface, etc. Lots of ways to play it and get the pressing in!

Walk Endurance Finisher
Accumulate 3 Minutes of Bear Position Walks (feet on towel or sliders)

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 20, 2020 at 1:32pm PDT

Some gym renovations while we’re closed. Squaring all the mats up, filling in the gaps along the wall, and using mending plates to secure the front mats so they’ll stay in place

A Note from Coach Brittany

Hi all! Thanks again for following along with our Brittnastics programming. A couple of updates! This is the last week of this cycle, next will be another break week, and then we will resume. I hope you have acquired some tools to continue practicing press handstand progressions, freestanding handstands, and handstand walking. This week you’ll see a lot of similarity to last week’s work. I encourage you to progress where you can and continue to spend time in areas you haven’t quite mastered yet. People have achieved their first freestanding handstands, slayed burpee conditioning, achieved first strict handstand push-ups, and improved in countless other ways. I love that people are getting to know themselves and their bodies through gymnastics.

Secondly, I have to cancel this Saturday’s virtual gymnastics class, unfortunately. I hope you will still complete your last day of press handstand work. Feel free to tag me if you post to Instagram. I love to see it!

Tomorrow: Virtual Wine Tasting at 5:30pm

Mark your calendars for a CFSBK-exclusive Zoom session on wine. CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting tomorrow, May 22nd at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting.

Our wine wasting will revolve around three selections that you can find for 10% off each at Brooklyn Wine Exchange, which is in Cobble Hill on Court Street between Atlantic Avenue and Pacific Street (Chris has a Vespa, and he aims to use it, so delivery is an option.) Tell the shop you’re part of the #cfsbksquad for your discount on these three gems.

Here’s the wineup:

• Nautilus Estate Marlborough Sauvignon Blanc 2019: $17
• CVNE “Cune” Rioja Crianza 2016: $14
• Commanderie de Peyrassol Cotes de Provence Rose 2019: $20

CFSBK members can call ahead for in-store pickup or call to have the wines delivered, provided that they purchase all three wines. Chris is kindly offering free delivery if you purchase the full package.

Check out the event page to learn more about Tom and Chris!

Question of the Day

What’s a TERRIBLE movie that you love?

_____________________
30 Animals That Look Like They’re About to Drop the Hottest Album of the Year boredpanda
20 Weights-Free Exercises to Help Your Deadlift BarBend

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded Whiteboard Explanation 5.20.20

Warm Up
3 Rounds: 
10 each leg Half Kneeling Russian Twists
8 1 + 1/4 Air Squats
10 Alternating Lateral Lunges

Strength
Superset:
A1) 3 x 16 Goblet Jumping Lunges
A2) 3 x 6-10 1-Arm High Pulls

Conditioning
8 Rounds:
1:00 AMRAP, 1:00 Rest 
8 Goblet Gate Swings
20 Bicycle Crunches

High intensity, but try and maintain or improve across rounds.

Post work to comments.

_____________________

FIT 55+ At Home WOD 5.20.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Arm Swings 2 Ways
5e Leg Swings 2 Ways
5e Bear Crawl Steps, Forward and Back
:20 Reverse Bridge Plank

Strength
4-5 Sets (each):
8-10 Sumo Deadlift High Pull
8-10e Side Plank Rotations

Conditioning
4 Rounds:
In 2:00 seconds, working at a continuous fast pace…
30 Jumping Jacks
15 Sit-Ups
Max Burpees in remaining time
Rest 1:00 between rounds

Begin each round with Jumping Jacks.

Post work to comments.

Today in CFSBK History

For the past few weeks we’ve been dipping into our vast archive to give you into CFSBK’s days of yore. Last week we revisited a 2014 interview with Bob S., a longtime CFSBKer and Regionals Masters Athlete. This week we’re fudging it just a little because May 20th, 2008 fell on a rest day and back then we didn’t even do rest day blog posts (crazy!). So here’s the photo that appeared on the blog on May 21st, 2008 with the caption “Anterior Bail/Posterior Bail (dramatic face not necessary).” Yes, that’s baby Coach David Snatching in The Lyceum on 4th Ave., our home before we moved to 597 Degraw.

Also on the blog that day was the note “Check out the CFG website. There is a good likelihood that Jeremy Fisher will be representing CFSBK at the games this year!” And Coach Jeremy did go on to represent CFSBK at the 2008 CrossFit Games, where he came in 33rd out of 196th competitors on the men’s side. You can feast your eyes on the rest of that week’s post via the Internet Archive’s Wayback Machine HERE.

Question of the Day

Would you rather know every human language or how to talk to animals?

_____________________
DIY Sandbag CrossFit (video)
Training in the Time of COVID-19 Starting Strength

Virtual Class Zoom Room
Password: CFSBK

What is your go-to donut?

_____________________
How to Maintain Motivation in a Pandemic NY Times
How American and Chinese Values Shaped the Coronavirus Response TED

Virtual Class Zoom Room
Password: CFSBK

WOD
EMOM 30 Minutes (6 Rounds):
1) 12 Kettlebell/Dumbbell Bilateral Bent Over Row w pause at top
2) 16 Alternating Goblet Reverse Lunges
3) :30 Squat Hold (weight optional)
4) :30 Front Plank then AMRAP Goblet Squats in remaining time
5) Rest

Post work to comments.

_____________________

FIT 55+ At Home WOD 5.18.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Quadruped Hip Circles (each direction and each leg)
5e Prone Ys and Ws
10 Alternating Supported Lateral Lunges

Strength
4-5 Sets (each):
6-8 Tall Kneel to Standing, Alternating Legs
8-10 Push Up + Shoulder Taps

Conditioning
16 Minutes of Continuous Effort:
8 Backpack Bent Rows
8 Backpack Thrusters
8 Sit Up to Hips Up

Aim to move consistently the entire time at a moderate effort, breaking only as needed. 

Post work to comments.

CFSBK members get 10% off and free delivery the package listed below 

This Friday: Virtual Wine Tasting with Chris and Tom

Mark your calendars for a CFSBK-exclusive Zoom session on wine. CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting on Friday, May 22nd at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting.

Our wine wasting will revolve around three selections that you can find for 10% off each at Brooklyn Wine Exchange, which is in Cobble Hill on Court Street between Atlantic Avenue and Pacific Street (Chris has a Vespa, and he aims to use it, so delivery is an option.) Tell the shop you’re part of the #cfsbksquad for your discount on these three gems.

Feel free to pop just one cork or several, but these selections are merely a guide – Tom will be taking you through (read, b.s.’ing about) each wine, but you can surely taste whatever you have on hand. Or find similar wine(s) (New Zealand Sauvignon Blanc, Spanish Tempranillo, Provençal Rosé) and you’re chillin’ like a villain, since these regions have signature styles. Here’s the wineup:

• Nautilus Estate Marlborough Sauvignon Blanc 2019: $17
• CVNE “Cune” Rioja Crianza 2016: $14
• Commanderie de Peyrassol Cotes de Provence Rose 2019: $20

CFSBK members can call ahead for in-store pickup or call to have the wines delivered, provided that they purchase all three wines. Chris is kindly offering free delivery if you purchase the full package. Q&A plus shit-talking is sure to ensue.

Chris Modica’s Bio: “I opened Brooklyn Wine Exchange back in December 2009. The idea was not only to offer a great selection of wine and spirits, but to eventually incorporate an educational aspect to our business. About a year into opening  we began hosting wine classes in the back room of our shop. And now, several years later, our classes have become an integral part of our shop. I was born in Carroll Gardens and lived here for most of my life and first joined CFSBK about 8 years ago. But for well over a year now I’ve been working with Katie Harper post knee/shoulder surgery – and she’s killing me!”

Tom Shpetner’s Bio: “I’ve been interested in food since 1968, and I’ve been collecting and enjoying wine since 1989, when I took a full-semester course (for Ivy credit!) at the Cornell Hotel School. I spent a big chunk of my career on Wall Street… but, most recently, I was a floor sommelier for the TAO Group of restaurants, having a great time connecting with guests tableside. We had the wind at our backs; KILLER service, great cuisine, fun wines, creative cocktails, and wonderful spaces. Every day, I miss the guests, the team, and now, even my sore feet. Despite the difficult things, it was immediately clear that people really need to connect… right away, friends from all around have been reaching out, asking for help, advice, and live tastings… so here we are! I’ve been a CFSBK member for 10 years.”

News and Notes

• We’re now offering a 10-class punch card for our virtual classes. Go HERE to buy one.
• Question of the Day: If you had to eat one breakfast for the rest of your life what would it be?

_____________________
A Curator Reevaluates the Incredible Legacy of Michael Jordan Smithsonian
2 Front Loaded Squat Variations Every Lifter Needs More Of BarBend

Virtual Class Zoom Room
Password: CFSBK

Road Warriors Cycle 2, Wk3, Day 3

Warm Up
Ankle Mobility
5e: Forward/Back Rocks, Forward/Lateral/Curtsy Reaches

3 Rounds:
5e Shinbox Flow
5e Hip circles in Lunge
5 Inchworms with Yoga Push Up
10 Squats

Workout
1200m x 3

• Rest/walk 4 min between intervals.
• Nasal breathing
• Aim for consistent split times for all 3 sets.

Cooldown
3-5 Minute Walk

Accumulate at least 10 minutes of: Lying Figure 4, Seated Twist, Couch Stretch, Down Dog Calf March

Bonus… Active Recovery class at 10am!

Post work to comments.

This Week at CFSBK in Review

1. On Monday, Coach David offered the above video update on the state of the CFSBK union. We’ve also launched this Covid Updates page where you can find the latest news. Finally, we could use your feedback on how best to go about reopening in the future. Go HERE to do that.

2. Join Chris and Tom this Friday, May 22nd at 5:30pm for a CFSBK-exclusive virtual wine tasting. Details can be found on the event page.

3. On Tuesday, Sarah C. provided a dispatch from the frontline of Brooklyn Methodist Church, where she works as an ICU nurse. It’s an uplifting read that you don’t want to miss!

4. We continued our Today in CFSBK in History series with a flashback to 2014 and a great interview with Masters athlete Bob S. 

5. Join Coach Fox this morning at 10am for Active Recovery! Head over to the Virtual Class Info page to get in on the action and show your body some love.

Question of the Day

What is your favorite thing to put peanut butter on?

_____________________
Abraham Lincoln Was a Skilled Wrestler and a World-Class Trash Talker Sports Illustrated
Spartan Race Plans a Comeback Despite the Coronavirus Outside

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 5.16.20

Warm Up
10 Minutes for Quality:
8 Double Kettlebell Romanian Deadlift (3 second negative)
20 Bicycle Crunches 
5-10 Push-Up Shoulder Taps
5 Bent Over YTWs (light or no weight) 

Conditioning
5 Rounds:
:30 Kettlebell/Dumbbell Deadlifts 
:30 Tall Plank 
:30 Burpees 
:30 Rest  
:30 1 Arm Kettlebell/Dumbbell Swings
:30 Squat Hold
:30 Jumping Air Squats
:30 Rest

Post work to comments.

_____________________

Brittnastics 5.16.20

Warm Up
3 Rounds:
7 each side Weighted or Unweighted Windmills
7 Compression Sit-Up to Pancake 
7 Seated Straddles + 7 Circles In and Out

Moving our prep work into the warm up. 🙂

Mobility
8 each side Adductor Rocks & Rotations
Frog Stretch PAILs & RAILs

Strength
5 x 1.1 Wall Assisted Straddle Press (can also do spotter assisted)

Rest :20, rest :60.

Modifications: wall assisted negative only (kick up to handstand and straddle down slowly), partner spotted negative or full press (last week those in class who had a spouse/roommate/partner were able to complete the press negative with a spotter, which was super fun!), towel pike/straddle ups or straddle hops.

OR

5 Rounds:
A1) :20 Wall Facing Hollow Body Handstand

Immediately into…

A2) 6 Straddle Hops (or your Towel Straddle Ups)

Finisher Work
4 Rounds:
6/6 Super Slider Lateral Lunges
6-8 Super Slider Ab Roll Outs

Go as low as you can on both movements while holding good positions!!

Good position for lateral lunge: neutral spine, knee in line with foot, maintaining toes of extending leg facing forward & in line with other foot

Ab roll out: no arching of spine, butt squeezed and tucked, arms straight.

Post work to comments.

Weekend Classes

Get your socially distanced fitness on with us this weekend! We have a few classes to choose from. Here’s our schedule:

Today
10am Locked & Loaded
12pm Brittnastics

Sunday
10am Active Recovery

Click over to the Virtual Class Info page to join us.