Virtual Class Zoom Room
Password: CFSBK

Road Warriors Workout Whiteboard Explanation

Warm Up
DROMs of choice (suggestions: hip circles, leg swings forward/back, leg swings lateral, standing alternating toe touch)

Extended line drills (2-3 rounds): tip toes, heel walk, inside/outside foot knee raise, butt kickers, high skip, carioca)

Workout
5k Run (3.1mile)  (using only nasal breathing)

• Retest of week 1 so the goal is to finish a little faster!
• Ideally using the same route as week 1.
• Be smart about surroundings and about how different your breathing might feel wearing a mask.

Cool Down
3 Minute Walk

Then,

2 minutes each of: world’s greatest stretch, runners stretch, figure 4, pigeon pose.

Foam roll for bonus love!

Post work to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 24, 2020 at 10:59am PDT

Coaches Katie and Keith continue to bring the heat with their Friday Locked & Loaded outfits

Today: Active Recovery

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

Excluding animals, what thing from nature are you?

_____________________
How to Create Screen-Life Balance When Life Has Shifted to Screens NY Times
How Coronavirus Tests Work Scientific American

Virtual Class Zoom Room
Password: CFSBK

Warm Up
2 Rounds:
20 seconds each of..
Jumping Jacks
Gate Swings
Single Leg Toe Touches
Skips

Then,

2 Rounds:
10 each Fire Hydrants
5 Inch Worm Yoga Push-Ups

WOD
:40 Work :20 Rest for 5 Rounds:
A) Goblet Squats
B) Forearm Plank 
C) Reverse Lunges
D) Suitcase Deadlifts (switch at :20)
E) Hollow Hold

Post work to comments.

Thanks to everyone who participated in last night’s 80s Trivia event! 

Weekend Schedule

Please note that Brittnastics is on break this week, and a new cycle will resume next week. We still have two great virtual options to choose from: Locked & Loaded today a 10am and Active Recovery tomorrow at 10am.

Check out the Virtual Class Info page to learn how you can join in!

Question of the Day

What’s something new you’ve learned about yourself while social distancing?

_____________________
Nobodies Buried at Hart Island Pioneer Works
3 Ab Challenges You Might Not Be Able to Complete at First Attempt BarBend

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 4.24.20

Warm Up
3 Rounds:
8 Alternating Crossbody V Ups/Tuck Ups
5 each Side Plank Rotations
6-10 Push-Ups w/1 second pause at bottom and top

Strength
Single Leg Contralateral Dumbbell/Kettlebell Deadlift:
3 x 6-10 each leg

Tall Kneeling Single Arm Press:
3 x 6-10 each arm

1 second hold at top and bottom.

WOD
AMRAP 6 Minutes: 
5 Burpees 
10 Sit-Ups
15 Russian Swings

10 Burpees
15 Sit-Ups
20 Russian Swings

15 Burpees
20 Sit-Ups
25 Russian Swings

Etc., increasing by 5s each round. 

Rest 2 minutes, then…

Whatever you completed in the 6 minutes, complete it in reverse for time.

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 4.24.20

Warm Up
3 Rounds, Deliberate Pace: 
10 Hollow Body Leg Raises
10e Side Lying Leg Raises
5e Down Dog Calf Marches

Strength
4-5 Sets:
8-10 Backpack Cleans
:30 Single-Arm Overhead March Left
:30 Single-Arm Overhead March Right

Conditioning
5 Sets at a Fast Pace:
In 2:00…
8 Broomstick Muscle Snatches
8 Backpack Thrusters
Max Reps Burpee Sprawls in remaining time

Rest 1:00 between sets. 

Work for 2:00 starting at 0:00, 3:00, 6:00, 9:00, and 12:00, with 1:00 rest after each work interval. 

Post work to comments.

Warm you your leg warmers for 80s TRIVIA NIGHT! 

Tonight: 80s Trivia on Zoom

In an effort to keep our community connected, make some new friends and hang with old ones, we are hosting a TRIVIA NIGHT tonight starting at 7pm!

The game will entail 4-5 rounds and involve all of your senses: Sounds! Music! Visuals! Best of all, you get to participate in a TEAM of five people, so don’t worry about your level of 80s trivia knowledge. The idea is to have fun while also raising funds! There is no cost to join, but participants are encouraged to give a small donation to Michelle Z.‘s organization Operation Feed, which supports healthcare workers in Brooklyn. See last week’s blog posts about Michelle’s organization to learn more. We’re planning on this event going anywhere from 60-90 minutes.

All spots are full, but we still encourage you to donate to Operation Feed at the link above. See you tonight, competitors! 

Question of the Day

If you could only use three condiments for the rest of your life, what would they be?

_____________________
Try These Exercises to Maintain Your Biceps Without Weights BarBend
The Small Space Workout Challenge NY Times

Virtual Class Zoom Room
Password: CFSBK

Road Warriors Whiteboard Explanation 4.23.20

Mobility/Warm Up
2 Rounds:
4 Cat/Cow
4e Quadruped Hip CARS
4e Shin Box Flow

Line drills:  Walking on toes/heels, outside/inside, Bunny hops, Figure 4 Drill, High Skips, cCrioca, Broad Jumps

Workout: Hill Sprints!
6 Rounds:
:30 Power Uphill, rest/walk down

• Ideally use the same hill as week 3.
• Use the first set to figure out your timeframe or distance, 65-75% effort.
• Then ramp up intensity and aim to have consistent efforts for each of the remaining 5 sets.

Cool Down
5 Minute Walk

Accumulate at least 10 minutes of World’s Greatest Stretch, Runners Stretch, Standing Figure 4, Calf March

Post work to comments.

Salad in The Time Of Social Distancing

By Chris Fox

Springtime is here and that means the arrival of a wider selection of fresh produce to choose from, which also usually signifies shutting down the oven for the season and moving from roasted veg sides to salads full of fresh leafy stuff. With social distancing and many of us shopping less frequently however, we may not have the same access to the lettuces and other delicate greens that come to mind when we think of a spring salad… Things like mache, baby arugula, and dandelion don’t hold up too well once they’re picked and are best eaten within a few days. The “recipe” below, which uses a few heartier raw vegetables thrown together with vinegar, salt, and pepper as the “dressing,” is your ticket to eating fresh veg all year long.

The words recipe and dressing are used pretty loosely here, as there’s a lot of room to play with ingredients based on what you have in your house.

The Suggested Stuff

• ¼ medium head red cabbage, sliced thin (about 2 cups)
• 1 medium carrot, sliced into rounds (about 1 cup…I used about 20 baby carrots)
• 1 medium roasted beet, peeled and cubed (about 1 cup)
• 2 leaves collard greens, stem removed and sliced thin (about 2 cups)
• 1 stalk celery, sliced
• ½ english cucumber, partially peeled and cubed (about 1 cup)
• 20 grape tomatoes, halved (or about 1 cup chopped tomato)
• ½ – ⅔ cup black beans, rinsed and drained
• 1-2 tablespoons apple cider vinegar
• 1-2 tablespoons red wine vinegar
• 1 tsp kosher salt (½ tsp if using table salt)
• 1 tsp ground black pepper (or ½ tsp white)
• ½ – 1 tsp red chile flakes

The Suggested Method

Put the hearty stuff (cabbage) in a big bowl with the salt, pepper, and some of the vinegar. Using your hands, massage ‘em together for a minute until you feel the cabbage begin to break down and give up some of its water. Let it sit while you prep the rest of the ingredients.

You can do larger amounts of cabbage up to this point to use as a vinegary slaw/quick kraut! It will keep it in the fridge for about 10 days if you don’t eat it sooner. This is my absolute favorite taco topping 🙂

Once the rest of the ingredients are prepped, toss ‘em in the bowl and mix the whole thing together.

Eat.

You can use almost any veg in here and use any cabbage that catches your eye. One great thing about a hearty salad like this is that any leftovers will keep for a day or so and not wilt like it would if it were lettuce/leaf based. While it can be used as a vegetable side, on this occasion we made it into a complete meal by adding pumpkin seeds for some healthy fats and protein (salmon for Jess and tofu for me) to round it out. Leftover cooked grains like pearl barley, quinoa, pasta and/or more beans would also have bumped the nutrition making it into a complete meal. Crumbled feta, Parmesan, and anchovy or two, and/or olives would be flavorful additions, too, though I’d reduce the salt and vinegar a bit and taste before adjusting.

Brittnastics Rest Week

Hi all, Coach Brittany here. Brittnastics finished the first cycle and will be returning next week on Thursday, April 30th for the next cycle.  Programming will continue to be released on Thursdays and Saturdays with weekly Brittnastics virtual classes resuming on Saturday, May 2nd. Thank you for participating in Brittnastics thus far.  I’m looking forward to bringing you some new gymnasty content in the coming weeks!

_____________________
How Poor Diet Contributes to Coronavirus Risk NY Times
The Real Reason to Wear a Mask The Atlantic

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 4.22.20

Warm Up
3 Rounds: 
5 each Elbow-to-Instep w/Rotation
8 Prone Lift Offs
10 Alternating 90/90 Hip Rotations

Strength
1-Arm Front Squat:
3 x 6-12 each

4 seconds down, 3 seconds up. Increase volume from last week by 1 or 2 reps per set/per arm.

WOD
EMOM 16 Minutes (4 Rounds):
A) 16 Alternating Bodyweight Lunges
B) 6-10 each 1-Arm High Pulls
C) :30 Hollow Hold
D) :40 Max Air Squats

Option to add Goblet Dumbbell/Kettlebell to Lunges or Air Squats.

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 4.22.20

Warm Up
3-4 Rounds at a Deliberate Pace:
8-12 Sit-Ups
:20e Side Plank
6 Boot Straps

Strength
4-5 Sets of Each:
8-12e Single Arm Pull Overs
8-12e Side Step-Ups

If you don’t have a stable place to perform Step-Ups, sub Lateral Lunges instead.

Conditioning
12 Minutes Continuous Effort:
12 Pillow Case Body Rows
6 Tall Kneeling to Standing, Alternating Legs (use a support as needed)
6 Crawl Steps Forward + 6 Crawl Steps Backward

Goal is to work at a sustainable pace throughout. 

Post work to comments.

You would not believe how many 80s themed photos we have in our archive. (Or, if you’ve ever taken part in Fight Gone Bad, maybe you would!) Join us this Friday night at 7pm for 80s TRIVIA NIGHT on Zoom. Spots are filling up fast, so check out yesterday’s post to learn more and sign up

Upcoming Virtual Classes at CFSBK

New York State On Pause rolls on, but so do we! Join us in the realm of VIRTUAL REALITY and get moving:

Wednesday
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded

Thursday
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

Friday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded

Check out the Virtual Class Info page to learn how you can join in! Please note that Brittnastics programming is on pause this week and will return next week with a new cycle. Check tomorrow’s blog post for some info from Coach Brittany on that. 

Question of the Day

What is your most used emoji of late?

_____________________
Why You Should Walk More The Ready State
The Salmon Sisters Want to Teach You How to Cook Fish Outside

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 4.21.20

Warm Up
3 Rounds: 
10 Alternating Plank Walk Ups
6 Boot Straps
10 Alternating Plank Leg Lifts with 1 sec hold at top

Strength
Superset:
A1) 3 x 6-12 each 1-Arm Push Press
A2) 3 x 10-20 American Kettlebell Swings

WOD
8 Rounds:
1 Minute AMRAP…
10 Kettlebell/Dumbbell Deadlifts
5 each arm Shoulder-to-Overhead

Rest 1 minute between rounds.

High, but repeatable intensity. Shoot for equal rounds or slightly better as you go.

Post work to comments.

_____________________

Road Warriors Whiteboard Explanation 4.21.20

Mobility/Warm Up
2-3 Rounds:
10 Walking lunges with Torso Rotation
10 Plank to Down Dog with Alternating Toe Touch
10 Deadbugs

Workout
3 Mile Run

• Easy pace. Nasal breathing only.
• Be smart about your surroundings!  Try to run during off peak times and try to avoid very crowded areas!

Cool Down
3-5 Minute Walk

Then,

Accumulate at least 10 minutes of: Down Dog Calf March, Pigeon pose, Butterfly Stretch, Standing Forward Fold.

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 20, 2020 at 1:00pm PDT

How it’s gonna be when we all get the OK to come back to the gym (from Fight Gone Bad 2016)

This Friday: Trivia Night!

In an effort to keep our community connected, make some new friends and hang with old ones, we are hosting a TRIVIA NIGHT! This Friday, April 24 at 7pm we will run a friendly game of 80s trivia on Zoom.

The game will entail 4-5 rounds and involve all of your senses: Sounds! Music! Visuals! Best of all, you get to participate in a TEAM of five people, so don’t worry about your level of 80s trivia knowledge. The idea is to have fun while also raising funds! There is no cost to join, but participants are encouraged to give a small donation to Michelle Z.‘s organization Operation Feed, which supports healthcare workers in Brooklyn. See last week’s blog posts about Michelle’s organization to learn more. We’re planning on this event going anywhere from 60-90 minutes.

PLEASE RSVP BY THIS THURSDAY, APRIL 23 at 5PM. Let us know how many people in your household will be joining (i.e. “just me” or “me and my roommate”) so we can get evenly matched teams. Note: This is 80s trivia, so we encourage you to dress the part!

We will be limiting the number of people for this edition of Trivia Night so sign up ASAP. Reserve your spot HERE!

Question of the Day

What’s something you’ve been doing to chill out during quarantine?

_____________________
Pandemic Posters Through the Years The Atlantic
Why We Need “Sociable Distancing” Blue Zones

Locked & Loaded WOD Whiteboard Explanation 4.20.20

Warm Up
3 Rounds:
5 Bent Over YTW (weightless)
6 each Reverse Samson Lunges (1 sec pause/stretch at bottom)
:20 each Side Scale Hold

Strength
Rear Foot Elevated Goblet Split Squat:
4 x 6-10 each 

3 second lower, 2 second pause at bottom. Chair or couch are great options for elevated the back foot. A height anywhere from 8-16 inches is perfect, but lower is good as well. Can also be done on flat ground without the
elevated back foot.

WOD
20:00 at Low Intensity:
20 Alternating Prisoner Jump Lunges
6-10 each arm Chainsaw Rows
10 Alternating Goblet Cossack Squats
:10-:20 each Copenhagen Plank or Bent Copenhagen Plank

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 4.20.20

Warm Up
3-4 Rounds:
6e Deep Lunge w/Overhead Reach Stretch
12 Prone Ws
12 Dead Bugs

Strength
4-5 Sets:
6-8 Hip Bridge + Foot Slides
6-8 Inchworm + Push-Up (or Shoulder Taps)

Conditioning
5 Rounds:
:30 Work / :30 Rest
1) Low Box Runners
2) Squats
3) Plank Toe Taps or Plank Toe Touches

Post work to comments.

Tom S. lifting in our Starting Strength Total around this time 2 years ago. We can’t wait to see our Starting Strengthers back in the gym!

This Week’s Schedule

We have a full slate of virtual classes available this week to help you stay fit and connected to the CFSBK community. Here’s what’s happening!

Monday
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded

Tuesday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded
4:30pm Kids (Ages 7 and under)
6pm Locked & Loaded

Wednesday
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded

Thursday
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

Friday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded

Saturday
10am Locked & Loaded

Sunday
10am Active Recovery

Head over to the Virtual Class Info page to join the fun!

Question of the Day

If you could live in the setting of any book or movie, without necessarily being involved in the story, which would you choose?

_____________________
Things Keep Getting Scarier. He Can Help You Cope NY Times
Could A CrossFit Gym Be Considered An Essential Service? Morning Chalk Up

Virtual Class Zoom Room
Password: CFSBK

Road Warriors Whiteboard Explanation 4.19.20

Warm Up
DROMs of choice (suggestions: Hip Circles, Leg Swings forward/back, Leg Swings lateral, Standing Alternating Toe Touch)

Then,

2 Rounds:
10 Squats
5-10 Push-Ups
15 Hollow Rocks

Workout
5 Mile Run  (using only nasal breathing)

• Easy pace, combo of run/walk is ok.  Same distance as last week’s long run.  Try to go a little faster.
• If you lose nasal breathing, slow down your pace or walk until you can resume nasal breathing comfortably.
• Use your favorite tracker for distance or just run for 45-50mins.

Cool Down
3 Minute Walk

Then,

2 minutes each of: World’s Greatest Stretch, Runners Stretch, Pigeon Pose.

Foam roll for bonus love!

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 18, 2020 at 11:26am PDT

Sasha and Coach Nick wranging babies around this time last year. We’re losing all our baby lifting gains and missing our Diapers & Dumbbells families!

Today: Active Recovery

Join Coach Fox this morning at 10am for Active Recovery! Head over to the Virtual Class Info page to get in on the action.

Question of the Day

If you had to take a bath in food, which food would you choose?

_____________________
What Will the World Look Like After a Pandemic? Outward Bound
The Importance of Meditation in Crazy Times Zen Habits

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded Warm Up Whiteboard Explanation 4.18.20

Warm Up
2 Rounds:
20 Seconds of…
High Knees
Butt Kicks
Straight Leg Swings
Skips

Then,

2 Rounds:
10 each Fire Hydrants
5 Inch Worm Yoga Push-Ups

Locked and Loaded WOD Whiteboard Explanation
EMOM for 12 Minutes (3 Rounds):
A) 12 Hand-to-Hand 1-Arm Kettlebell Swings
B) 6 each 1-Arm Push Presses
C) :30 Forearm Planks
D) :30 Max Air Squats

Rest 4 minutes, then…

EMOM for 12 Minutes (3 Rounds):
A) 12 Alternating Goblet Lunges
B) 8-12 Push-Ups
C) :30 Bent Hollow Hold
D) :30 Max Kettlebell/Dumbbell Deadlifts

Post work to comments.

_____________________

Brittnastics WOD 4.18.20

Warm Up & Mobility
Ankle/Feet Flow
Toe Extension & Toe Piano
Tibia CARs
Ankle CARs
Ankle Dorsiflexion work
Ankle Plantarflexion Work
Feet Together Squats   

Unfortunately this video won’t upload, so you’ll have to join in class for this one!

Alternate Mobility
3 Rounds:
:30 Calf Stretch (each leg)
10 Heel Walks
10 Ball of Foot Walks

Power/Strength
3 Rounds:
A) 3 Single Leg Box Jumps (each leg)

Modify height as needed. Rest :10 b/w each jump and :60 between each set for maximum explosiveness.

3 Sets:
B1) 6 Elevator Box Work or Elevator Pistols Squats (each leg)
B2) 3 Front Kick/Side Kick/ Back Kick (each leg, each front/side/back is 1 rep)

Rest :90-2:00 before returning to B1.

Pistol Capacity
Option 1:
EMOM x 5…
4-6 Alternating Pistols

If you have been following the eccentric only, concentric only, etc., track then try to perform the full Pistol with control to as low of a target as you can this week for this EMOM.

Option 2:
Those who tested 20-30 Pistols can hit their retest! If you’re feeling tired from Elevator Squats you can retest in 2 days. (We won’t be testing this during class today, just getting eyes on the other stuff.)

Gymnastics Metcon
4 Rounds for Quality:
5 Candlestick Rolls or Alligator Rolls
10 Tuck Jumps
5 Popping Inchworm to Hollow
10 Alternating Single Leg Lateral Jumps or 20 Lateral Hops

Accessory Work
3 Rounds:
:20 Adductor Plank (each side)
:30 Fire Hydrant Hold + 10 Fire Hydrant Lifts (each leg)

Post work to comments.

Today: Brittnastics at 12pm

Does the programming above pique your interest? Join Coach Brittany for her weekly virtual Brittnastics class at 12pm. We’re also offering Locked & Loaded at 10am. Head over to the Virtual Class Info page to get in on the fun!

Question of the Day

What’s the most embarrassing fashion trend you used to rock?

_____________________
CrossFit HQ: “The Games Will Not Be a Public Event” BarBend
Why You Want to Text Your Ex in Quarantine JSTOR Daily

Locked & Loaded WOD Whiteboard Explanation 4.17.20

Warm Up
3 Rounds:
8 Alternating Crossbody V-Ups/Tuck-Ups
5 each Side Plank Rotations
6-10 Push-Ups w/1 second pause at bottom and top

Strength
Superset:
A1) 3 x 6-10 each side 1-Arm Sumo Deadlift

4 seconds down, 3 seconds up.

A2) 3 x 6-10 each side Turkish Sit-Up + Press

WOD
AMRAP 6 Minutes:
20 Mountain Climbers
15 Russian Swings
10 Sit-Ups

Rest 2 minutes, then…

AMRAP 6 Minutes: 
16 Low Box Runner Steps 
8 Burpees
4 each 1-Arm Hang Cleans

Post work to comments.

_____________________

Fit 55+Gym-less WOD 4.17.20

Warm Up
3 Rounds, Deliberate Pace:
10e Standing Leg Swings (front and side)
20 Alternating Tall Plank Knee to Elbows

Strength
4-5 Sets:
:30 Wall Sit
:30 Side Plank Hold Left
:30 Side Plank Hold Right
:30 Tuck Hollow Hold

Rest only as needed between exercises.

Conditioning
Fast Pace Today for 4 Sets Total:
As Many Rounds as Possible in 3:00 of…
30 High Knees (run in place)
8 Broomstick Muscle Snatches
8 Backpack Thrusters

Rest 1:00 between sets. 

Post work to comments.

Samir C. and former CFSBKer Ben Walsh out on a safe, socially distanced hike to South Boulder Peak in Colorado

Today: Morning Meditation at 8am

As of last week we’ve added an additional Morning Meditation class with Coach Fox at 8am on Fridays! 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 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

If you could travel anywhere in the world, where would you go?

_____________________
CrossFit Athletes Take on Nutrition During the Lockdown Morning Chalk Up
The Protective Power of Purple Berries Blue Zones