Locked & Loaded WOD 3.28.20

Warm Up
2-3 Rounds:
10 Alternating Lunges (walking if possible or in place)
10m Bear Crawl OR 16 Alternating Quadruped Shoulder Taps
10m Crab Walk OR :20 Reverse Bridge Plank
10m Side Shuffle Each Way or 20 Heidens
20 Toe Touches
6 each Side Plank Rotations
10 Air Squats

WOD
Every Minute on the Minute for 25 Minutes (5 Rounds):
A) 12 Alternating Goblet Lunges (walking if possible or in place)
B) :30 Goblet Squat Hold
C) :30 Forearm Plank
D) AMRAP in the minute:
10 Goblet Squats
10 alt. DB Snatches OR 5each KB Hang Snatch
E) Rest 

Post work to comments.

_____________________

Brittnastics WOD 3.28.20

Mobility
:90 Hip Internal Rotation Stretch (each side + passive internal rotation end range hold 3-5/side)
10 Bear Sit Internal/External Rotations (each leg)
3 Half Kneeling Hip Flexor Stretch + Hamstring PAILS & RAILS (each side)

Warm Up
:30 Feet Together Bottom of Squat Hold + 5 Feet Together Squats
5 Eccentric Ankle Dorsiflexion (each leg) 

Pistol Top and Bottom Strength
3-4 Rounds:
A1) :10-15 Bottom of Pistol Hold 
A2) :10 Top of Pistol Hold 
Rest :60

Strength Work
Option 1 (those without pistols):
A1) 4 x 6 Leg Eccentric Only Pistol (each leg)
A2) 4 x 10 Seated Pike Up 

Rest :90-2:00

Perform Pistol with :05 eccentric. Once you get to the bottom position place your other foot down & use both feet to stand up.

Option 2 (those who tested 20-30 for time):
A1) 4 x 6-8 Pistols Squats per leg @ a 3111 tempo
A2) 4 x 10 Seated Pike Ups

Rest :90-2:00

Perform one leg then the other *add volume from last week or add tempo in eccentric and/or bottom position. Next week we will look at EMOMs with volume. 🙂

Core Work
3-4 Rounds for Quality:
:15 Single Leg Glute Bridge (each side) + :15 Bilateral Glute Bridge
:45 Fire Hydrant Hold (each)
:45 Deadbug Hold

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 27, 2020 at 8:25am PDT

Coaches Keith and Katie leading yesterday’s noon Zoom workout in style, as always

Weekend Classes at CFSBK

Join your fellow CFSBKers for our continuing Zoom classes. Yesterday’s we posted our full schedule through the end of the coming week. Here’s what’s happening this weekend:

Saturday, 3/28
10am Locked & Loaded

Sunday, 3/29
10am Active Recovery

You’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes. 

Question of the Day

What is the greatest movie of all time?

_____________________
How Muscle Memory May Help Keep Us Fit NY Times
Training at Home During the Pandemic Breaking Muscle

Locked & Loaded WOD 3.27.20

Warm Up
3 Rounds:
16 Alternating Tall Plank Toe Taps
8 Alternating Samson Lunges
8 Bottom Half Burpees 
8 V-Ups/Tuck Ups

Strength
Superset:
A1) 3 x 8-12 Each Sumo Single Arm Deadlift (3 second negative)
A2) 3 x 6-10 Half Kneeling Single Arm Press (1 second pause at top and bottom)

WOD
AMRAP 15 Minutes:
30 Russian Swings
20 Sit-Ups
15 Burpees

Moderate intensity (push the last few minutes if you have it in you). If Sit-Ups are a no-go without an AbMat, try anchoring with weight or switch to 20 Alternating Bicycle Crunches. Scale to No-Push-Up Burpees as needed.

Post work to comments.

_____________________

55+FIT Gym-less WOD 3.27.20

Warm Up
3 Rounds, Deliberate Pace:
10e Down Dog Calf Marches
5e Side Plank Rotations
10e Hip Bridge March 
30 Jumping Jacks or Jump Rope Steps

Strength
4-5 Sets of Each:
8 Deep Squats (hold something for support and/or have something to sit on as needed, OR hold a weight to make them more challenging!
16 Alternating Arm Push Planks

Conditioning Explanation 
Every Minute on the Minute for 20:00 (5 rounds total):
1) 6-8 Burpees
2) 4-6 Get Ups (if you have a weight, hold it!)
3) 6-8 Each Leg Step Ups or Lunges
4) :20 Seated Static Leg Raise

Post work to comments.

Upcoming Virtual Classes at CFSBK

As the quarantine continues, so do our efforts to keep you moving and connected. Our virtual class programming will continue for the near future. Here’s what you can expect:

Friday, 3/27
7am Locked & Loaded
12pm Locked & Loaded

Saturday, 3/28
10am Locked & Loaded

Sunday, 3/29
10am Active Recovery

Monday 3/30
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Kids (Ages 5 – 7)

Tuesday 3/31
7am Locked & Loaded
12pm Locked & Loaded
6pm Locked & Loaded
4:30pm Kids (Ages 5 – 7)

Wednesday 4/1
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8 – 18)

Thursday 4/2
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 5 – 7)

You’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes.

Kids classes will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info. 

Question of the Day

Have you read or watched anything good during quarantine? Share your recommendations!

_____________________
How the Pandemic Will End The Atlantic
Tackling a Taboo: Ladies Listen Up Morning Chalk Up

Road Warriors Workout Whiteboard Explanation 3.26.20

Warm Up
2-3 Rounds:
5e Shin Box Flow
200m Jog
15m of Each of the Following (walk back to start): Bunny Hops, High Knees, Carioca

Workout
800m Run (½ Mile) at Easy Pace 

Then,

6x: 200m Run, 200m Walk/Rest

• Goal is to have fairly consistent splits for each of the 6 sets
• Ok to estimate the 200m (or about 40-60sec of work, rest as you slowly walk back to start)

Cool Down
3 Rounds:
5e World’s Greatest Stretch
10e Down Dog Calf March
:20 Hollow Hold (especially good if you ever get low back pain while running!)

Post work to comments.

_____________________

Brittnastics WOD 3.26.20

Mobility
Wrist PAILs & RAILs 
3 Shoulder CARs
3 Scapula CARs Forward/Backward 
3 Slow Swimmer’s Hovers 

Warm Up
2 Rounds:
30ft Bear Crawl Forward (high hips)
5 Yoga Push-Ups
30ft Bear Crawl Backwards

Strength
Superset Option 1:
A1) Tall Plank

Add time under tension from last week, i.e., if you did :30 bump it up to :40 or something you can maintain with good position or try a Wall Facing Handstand Hold this week instead!

A2) Bottom of Push Up Hold

Add time under tension or move yourself close to the floor if you did Elevated Push-Up position

Superset Option 2:
A1) Wall Facing Handstand Hold x :30
A2. Bottom of Headstand Hold x :20-:30

Rest :60 x 3-4 rounds

Adding more time under tension. Really focus on getting in the hollow body position on the Wall Facing Handstand as well as the Headstand if both legs are in the air-squeeze your butt and tuck it under!.

Pressing Strength:
4 x 5 Handstand Push-Ups (@3111 tempo)

Strict on wall. Modify reps to lower volume if you need to.

Scaling options: Push-Up, Feet on Floor Handstand Push-Up, Feet on Object Handstand Push-Up, Feet on Higher Object Handstand Push-Up

Burpee Capacity
Beginner:
3×12, rest :45
3×8, rest :30
3×6, rest :10

Total Volume: 78

Increasing the volume of each set by just a little bit, so you can remain consistent and keep powering through! Only 2 more reps in each set.

Intermediate/Advanced:
5 x 15, rest :45
3 x 10, rest :30
5 x 5, rest :10

Total volume: 130 burpees

Adding in a 5th set of the 15 with the goal of maintaining the same pace through the extra set and/or seeing if each set can be just a little faster than last week’s! On the 10s get faster, and on the 5s go for broke & see if you can hang on!

Optional Ab Finisher
3-4 Rounds:
:15 Hollow Hold
:15 Hollow Rock
:15 Hollow Hold1
5 Sit-Ups

Rest :30 between rounds.

Modify time domain as needed.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 25, 2020 at 9:33am PDT

Checking in with CFSBKer Emily Asher, who is currently riding out the coronavirus in Mexico! If you’ve been to our art shows you’ve grooved to live performances by Emily’s Band Garden Party. Emily says, “This is Mila a 2 year old Husky. We’re in Oaxaca, Mexico. This was originally planned to be a three week language immersion trip but, ya know, the world right now with a closed US/Mexico Border… so instead of cutting my trip short and racing home to my zero gigs and quarantine, I decided to shelter here and continue my Spanish studies and live with my host family. I haven’t found any weights available over 8lbs so Mila is the most elegant option”

Today: Yoga for Athletes with Coach Whit

Join us this TODAY at 7am for Yoga for Athletes with Coach Whit. With change and uncertainty hovering, now is a perfect time to ground ourselves, stay in our bodies, maintain our range of motion, restore our energy, and breathe. In this class, we’ll incorporate some basic yoga poses, passive stretching, active range of motion work, restorative movements, and breathing exercises. All are welcome and no previous yoga experience is necessary. Use it as an hour to get away from the updates, quiet the chatter, and focus on yourself. Use it as a recovery day from your other workouts. Use it as a way to connect with our community. Use it as a way to chip away at improving your mobility and joint health so eventually you can get back in the gym and kick ass! Can’t wait to see you.

As with our other classes, you’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes. 

Here’s the rest of our schedule for this week:

Thursday 3/26
7am Yoga for Athletes w/ Whitney
6pm Mat Pilates w/ Frank

We’re offering virtual CFSBK Kids classes this week to get those kiddos moving! Here’s what’s happening:

Thursday, 3/26
4:30pm Kids (Ages 5 – 7)

These will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info. 

We’ll have more info on upcoming virtual classes tomorrow!

Question of the Day

Which coach would you like to see do a quarantine version of Carpool Karaoke?

_____________________
Boccaccio’s Medicine JSTOR Daily
Everything You Ever Wanted to Know About the Plank But Were Afraid to Ask Breaking Muscle

Locked & Loaded WOD Whiteboard Explanation 3.25.20

Warm Up
3 Rounds: 
1:00 Bottom of Squat Hold (unweighted to start, add goblet if you can)
16 Alternating Plank Shoulder Taps
10 Alternating Cossack Squats (unweighted to start, add goblet if comfortable)

Strength
Superset:
A1) 3 x 10-15 1 1/4 Goblet Squats
A2) 3 x 6-12 Each Arm Standing Biceps Curls

WOD
AMRAP 8 Minutes:
8 Each 1-Arm Overhead Lunges (alternate legs for 8 reps, then switch arms)
16 Alternating Quadruped Dumbbell/Kettlebell Pull Throughs
10 Air Squats

Post work to comments.

_____________________

 

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A post shared by Jessica and Christian Fox (@alchemy_nutrition_and_wellness) on Mar 24, 2020 at 11:14am PDT

Need a quick and easy quarantine meal? Coach Fox has your back! 

Maintaining Your Health and Nutrition in Unstable Times

How are you doing? How’s your health and well being? Are you staying active, cooking and eating nutritious foods, and finding ways to connect? Are you sleeping well since you’re not “going in” to work? If your answers are “great”, “great”, and “yes x 5,” then take this virtual high-five and keep up the great work. Feel free to move along… nothing to see here. For the rest of us, continue reading!

If zero was a “normal” amount of stress we dealt with just a few short weeks ago and sixty is what we have on our plate now, it sure seems like we’ve gone from zero to sixty in the blink of an eye. And every time I peek at the road it seems we’re going faster still. It’s difficult right now to take a breath or two, to make decisions, to care for ourselves. Some people are out of work with no income, uncertain when they’ll be able to return. Some have had their lives flipped upside down with mandatory work-at-home schedules and kids out of school. Still others are working even harder in even more challenging circumstances. There’s a lot that’s out of balance right now as we collectively do our part to manage the spread of the coronavirus while still doing our best to manage our lives.

Many of us are scared, and it’s okay to admit it. Maybe you have higher risk persons in your life who’s health you’re concerned about, and are worried about what happens if they get sick. Maybe you’re not worried about the virus itself, but how it will impact your life: your routine, your financial future, your overall well being. In times like this with so many things up in the air and the news changing by the hour, it’s even more important to focus on the things we can control, to try and not wonder and worry about things beyond that. Easier said than done and frustratingly true, but all we can really ever choose are our own next steps.

Together, through Alchemy Nutrition + Wellness, Jessica and Christian help clients from diverse backgrounds focus on their own next steps to move forward. We don’t use restrictive diets and meal plans which work “on paper” and promise quick results, yet end up being impossible to follow for any length of time. Instead we focus on basic principles of sound nutrition and wellness. Through client-coach collaboration, strategies and practices are developed to empower and create realistic, lasting changes. Sometimes that means scheduling 5-minute mind-body scans for some much needed downtime, or guiding clients through kitchen cleanups, removing foods they have a history of losing control with. Sometimes it’s simply being there as a soundboard to bounce thoughts, ideas, and feelings off of. Much of the time it’s asking the right questions and listening for answers.

• Based on client feedback and social media, here’s what we’ve been struggling with this week:
• Being cooped up inside with snacks and screen time as the day’s main activities.
• Ordering comfort food take-out again like it’s a civic duty.
• Beginning happy hour daily at noon.
• Staying up late and sleeping even later.
• Taking up cookie or cake baking as a hobby and eating all the results.
• Getting in far less daily movement and lacking motivation.
• Feeling uninspired to “behave”, treating the situation like a vacation.
• Hearing the cat angrily demand a can of tuna in fluent English.

And we get it. It’s a difficult time and whatever you’re doing to cope, it’s all understandable… all of it. (We’ll except for the cat one…please make an appointment online with a therapist to discuss ASAP). We’re human mammals seeking to be soothed, using comforting thoughts and actions to that end. And all that stuff works… for a while… until it doesn’t, right? When the future seems uncertain it’s easy to lose focus on the actions right in front of us that would lead to progress. If you’ve always put off the work to change a few habits until a “quieter time”, maybe now you have it. Now can be a GREAT time to focus on a few of your health, nutrition, and wellness goals. They can be an anchor for you, providing something other than the things outside of your control to focus on. Why not now? If not now, when? We can help you find that focus along with accountability to your progress.

We realize that everyone is at a different place right now (though not literally since last week 🙂 ) so we’re offering a few options in hopes of meeting you where you’re at.

Aside from our tried and true 12 month program which clients have been using with success for years, we’re now offering shorter commitment options of 3 and 6 months. The habits in our shorter term programs are planned and curated to serve as a stable bridge to navigate through these uncertain times.

And to go a step further in an effort to make nutrition and life coaching more accessible to you, for this start date we’re offering a few sliding scale payment options.

Benefactor: $200/month
Sustaining: $150/month
Mid: $100/month
Base: $50/month

The Sustaining rate represents the actual cost to operate our program. If you can afford this level or higher, you’ll assist our efforts to offer lower sliding-scale rates to those who cannot afford to pay more at this time.

We’d love to tell you more.

Sign up here to receive an invitation to one of our free info sessions being held “live” this Thursday, March 26th at 12pm and 7:15pm. As a thank you for attending you’ll receive a free resource guide containing some effective ideas and practices to apply right now to focus on your fitness and wellness during stressful times.

Today: Virtual Classes at CFSBK

Join us today at 7am for Locked & Loaded with Coach Whit and at 12pm for Locked & Loaded with Coach Nick. As with our other classes, you’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes.

Don’t forget that we’ve added a Yoga for Athletes class tomorrow at 7am. Scroll down to yesterday’s post for our full schedule.

Question of the Day

Who is someone that you have connected with in the last week that you might not have before social distancing?

_____________________
Now Is the Best Time Ever to Adopt a Dog Outside
Exercising During Coronavirus: Can I Jog? Is that Water Fountain Safe? NY Times

Locked & Loaded WOD 3.24.20

Warm Up
3 Rounds:
8 Each Staggered Stance Single Leg Toe Touches
:30 Reverse Bridge Plank
16 Alternating Plank Shoulder Taps

Strength
Superset:
A1) 3 x 6-10 Each 1-Arm DB Floor Press
A2) 3 x 8-12 Each Single-Leg Contralateral Romanian Deadlift

WOD
20 Minutes at Low Intensity:
10 1-Arm Suitcase Deadlifts (left arm)
8 1-Arm Hang Cleans (left arm)
40m or :30 Single-Arm Front Rack Carry/March (left arm)
:30 Tall Plank
10 1-Arm Suitcase Deadlifts (right arm)
8 1-Arm Hang Cleans (right arm)
40m or :30 Single-Arm Front Rack Carry/March right arm
:30 Hollow Hold

Post work to comments.

_____________________

Locked & Loaded WOD Whiteboard Explanation 3.23.20

Warm Up
3 Rounds:
10 Alternating Squat Thoracic Rotations
6 Each Side Plank Rotations
8 DB/KB Upright Rows

Strength
Superset:
A1) 3 x 6-12 Each 1-Arm High Pulls
A2) 3 x 8-12 Alternating Goblet Curtsy Squats

Get creative if needed!

WOD
3 Rounds:
4:00 Work, 2:00
10 Goblet Squats
15 Sit-Ups (or 10 Weighted Sit-Ups)
8 Each Quadruped 1-Arm Row

Moderately high, but repeatable intensity!

Cool Down
5 Each Leg Lunge PAILS and RAILS (:30 hold, 5×5 second activation each direction)
1:00-2:00 Each Leg Pigeon Pose

Post work to comments.

_____________________

55+FIT Gym-less WOD 3.23.20

Warm Up
3-4 Rounds, Deliberate Pace:
30 Jumping Jacks
10e Direction Wide Stance Hip Circles
10e Wide Stance Forward Bend to Backward Bend
10e Leg Up and Overs
:20 Reverse Bridge Plank

Strength
4-5 Sets of Each:
6-12 Thumbs Up Shoulder Raises
6-12 Shoulder Presses
6-12 Split Squats (or Rear Foot Elevated Split Squats), Each Leg

Use whatever you have on hand (dumbbells, cans, purses, tote bags, etc.) for the Lateral Raises and Shoulder Presses. Perform the split squats next to a wall as needed for balance. Elevate the rear foot and/or hold onto a weight to make them more challenging. 

Conditioning
Every 3:00 for 5 Sets:
9 Squats (or Chair Squat-to-Stands)
12 Sit -ps
15 Push-Ups (or 12e Shoulder Taps)
12 Sit-Ups
9 Squats

Work at a fast pace. Rest after the second set of Squats until the next 3:00 mark, working at 0:00, 3:00, 6:00, 9:00, and 12:00. 

Post work to comments.

 

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A post shared by Jeff Mermelstein (@jeffmermelstein) on Mar 21, 2020 at 4:56pm PDT

Cam C.’s neighbor captured her getting a remote roof workout in. Busted! We’d love to post photos and videos of you and your family getting your home workouts in. Send stuff to Josh [at] CrossFitSouthBrooklyn.com. 

CFSBK Virtual Classes for Kids and Adults

Our virtual class offerings continue today with Locked & Loaded classes at 7am and 12pm! You’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes. 

Here’s the rest of our schedule:

Monday 3/23
7am Locked & Loaded w/ Lauren
12pm Locked & Loaded w/ Chris

Tuesday 3/24
7am Locked & Loaded w/ Jess
12pm Locked & Loaded w/ Keith
6pm Locked & Loaded w/ Brittany

Wednesday 3/25
7am Locked & Loaded w/ Whitney
12pm Locked & Loaded w/ Nick

Thursday 3/26
6pm Mat Pilates w/ Frank

Virtual Kids Classes Start Today!

Starting today, we’ll also begin offering virtual CFSBK Kids classes this week to get those kiddos moving! Here’s what we’re offering:

Monday, 3/23  
4:30pm Preteens and Teens (Ages 8 – 18)

Tuesday, 3/24 
4:30pm Kids (Ages 5 – 7)

Wednesday, 3/25
4:30pm Preteens and Teens (Ages 8 – 18)

Thursday, 3/26
4:30pm Kids (Ages 5 – 7)

These will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info. 

Question of the Day

What would you like to know about our coaches?

_____________________
What The Next 18 Months Can Look Like, If Our Leaders Buy Us Time Medium
Rogue Joins the Fight Against COVID-19 Morning Chalk Up

Road Warriors Workout 3.22.20

Warm Up
Easy 200-400m jog
2 x of 15m (~50ft) of each of the following (walk back to start): Bunny Hops, High Knees, Butt Kickers, Lateral Shuffle, Carioca

Workout
5k Run (3.1 miles, using only nasal breathing!)

• Newbies: alternating between walk/run is absolutely ok! But the goal is to keep moving.
• More experienced runners: choose a more challenging course, pick up speed
• If you lose nasal breathing slow down pace or walk until you can resume nasal breathing comfortably.
• Use mapmyrun.com for distances or just run for 30mins.

Cool Down
3 Minute Walk
10 Minutes of: World’s Greatest Stretch, Figure Four Stretch, Lying Spinal Twist

Post work to comments.

Here’s Coach Jess with an explanation of today’s Road Warriors endurance workout

TODAY: VIRTUAL ACTIVE RECOVERY

Join Coach Chris Fox today at 10am for our first-ever virtual Active Recovery class. You’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes. 

Here’s the rest of our schedule through the end of this week:

Sunday 3/22
10am Active Recovery w/ Chris

Monday 3/23
7am Locked & Loaded w/ Lauren
12pm Locked & Loaded w/ Chris

Tuesday 3/24
7am Locked & Loaded w/ Jess
12pm Locked & Loaded w/ Keith
6pm Locked & Loaded w/ Brittany

Wednesday 3/25
7am Locked & Loaded w/ Whitney
12pm Locked & Loaded w/ Nick

Thursday 3/26
6pm Mat Pilates w/ Frank

Virtual CFSBK Kids

Starting tomorrow, we’ll also begin offering virtual CFSBK Kids classes this week to get those kiddos moving! Here’s what we’re offering:

Monday, 3/23  
4:30pm Preteens and Teens (Ages 8 – 18)

Tuesday, 3/24 
4:30pm Kids (Ages 5 – 7)

Wednesday, 3/25
4:30pm Preteens and Teens (Ages 8 – 18)

Thursday, 3/26
4:30pm Kids (Ages 5 – 7)

These will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info. 

Question of the Day

What podcast would you recommend?

_____________________
How I Cope with My Missing-the-Gym Anxiety BarBend
How Runners Are Getting Creative During the Pandemic Outside

Locked and Loaded WOD Whiteboard Explanation 3.21.20

Warm Up
3-4 Rounds:
10 Alternating Spider Mans (Spider Men? in place or moving)
10 Alternating Prone Scorpions
10 Boot Straps
10 Jumping Air Squats

WOD
3 Rounds with 4:00 Rest at a Repeatable Pace (moderate intensity)…
AMRAP 8 Minutes:
1:00 Run/Bike/Row/Stairs/Mountain climbers/Jumping jacks/whatever you have!
5 Hang Squat Clean Thrusters (each arm)
10 V-Ups or Tuck Ups
15 Russian Kettlebell/Dumbbell Swings
20 Russian Twists (with or without weight)

Post work to comments.

_____________________

Brittnastics WOD 3.21.20

Mobility
Ankle PAILs and RAILs 
Hip Internal Rotation Stretch 

Then…

3 Rounds of:
5 Feet Together Squats
10 Heel Walks

Strength and/or Endurance Testing
Option 1: For those who don’t have Pistol Squats but want your first one! Test your Pistol Squat by Squatting as low as you can with control on each leg. Use an object as a height marker (chair, stack books, a step, etc). Over the course of the next weeks, we will work mobility and strength to increase your range of motion in hopes to get that 1st ever elusive Pistol!

Option 2: If you are consistent with Pistol Squats and perform Pistol Squats in metcons regularly at CFSBK, then perform 20-30 pistol squats for time.

Strength Work
Option 1: (Those without pistols)
A1) 4 x 8-10 on each leg Shrimp Squats with :03 eccentric; perform one leg then the other
A2) 4 x 12-15 Reverse Crunches or 4 x 3-5 Candlestick Rolls

Option 2 (Those who tested 20-30 for time):
A1) 4 x 6-8 Pistols Squats per leg @ a 3111 tempo; perform one leg then the other
A2) 4 x 15 Reverse Crunches or 4 x 3-5 Candlestick Rolls

Pistols can be performed to a target but if you’re performing to a target, I prefer you are at least parallel depth.

Gymnastics Conditioning
Burpee Capacity Continued 

Beginner:
3 x 10 (rest :45 as fast as possible but consistent)
3 x 6 (rest :30)
3 x 4 (rest :10 between sets)

Total volume: 60 burpees

Intermediate/Advanced:
4 x 15 (Rest :45)
3 x 10 (Rest :30)
4 x 5 (as fast as possible, :10 rest between sets)

Total volume: 110 burpees

If you tested the 75 option, feel free to cut a little bit of volume here (such as 4 x 12, 3 x 8, 4 x 5).

We will be increasing the volume and decreasing the rest in order to increase capacity before retesting. Perform however you did your testing; so if you tested with squat thrusts perform as squat thrusts. If you tested with jumping to a target, perform with jumping to target

Ab Finisher
Option 1:
Add 1 rep to whatever you did on Day 1’s ab complex…
10 V-Ups
10 Straddle Ups
10 Hollow Rocks

Rest :30-:45 x 4-5 rounds

Option 2:
10 Seated Pike Ups 
10 Single-Leg Glute Bridge (each)
10 Straight Leg Sit-Ups 

Rest :30-:60 x 3-4 rounds

Post work to comments.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 20, 2020 at 3:30pm PDT

Best dressed (and socially distanced) coaches, Coach Katie and Coach Keith. It’s been so great to actually get to see some of your smiling and sweaty faces again at our virtual classes. We’re working hard to adapt and evolve our programs to this new set of circumstances. Stay tuned for more to come!

Join Our Virtual Class Today

Our virtual classes continue today with Locked and Loaded at 10am with Coach Whit! See below to find out what you can expect through the end of this coming week.

You’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes. 

Saturday 3/21
10am Locked & Loaded w/ Whitney

Sunday 3/22
10am Active Recovery w/ Chris

Monday 3/23
7am Locked & Loaded w/ Lauren
12pm Locked & Loaded w/ Chris

Tuesday 3/24
7am Locked & Loaded w/ Jess
12pm Locked & Loaded w/ Keith
6pm Locked & Loaded w/ Brittany

Wednesday 3/25
7am Locked & Loaded w/ Whitney
12pm Locked & Loaded w/ Nick

Thursday 3/26
6pm Mat Pilates w/ Frank

Question of the Day

What Instagram account has made you laugh recently?

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3 Strategies Every Lifter Can Use to Stay Productive at Home BarBend
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Locked and Loaded WOD Whiteboard Explanation 3.20.20

Warm Up
3 Rounds for Quality:
10 Alternating 1-Arm Crossbody Toe Touches
10 Prone Black Burns
20 Push-Up Shoulder Taps|
20 Hollow Dead Bugs

Strength
3 x 6-12 1-Arm Strict Press

If your dumbbell or kettlebell is too heavy to press, use a household object that is an appropriate weight. A jug of water, a can of beans, whatever makes sense and allows you to perform the movement appropriately. Have fun with it! Post your innovations!

WOD
AMRAP 5 Minutes:
1 Arm Kettlebell/Dumbbell Hang Snatch

Switch arms when needed, but keep reps equal on each side. Rest as needed. If Kettlebell Snatches are a no go for you, go with Kettlebell Clean and press.

Post work to comments.

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Fit 55+ Gym-less WOD 3.20.20 Explanation

Warm Up
3 Rounds, Deliberate Pace:
10e Direction Hip Circles
10 Standing Alternating Toes Reaches (place foot in front and reach
5e Arm Circles (each direction and each arm)
10e Fist Circles

Strength
4-5 Alternating Sets of Each:
8-12 Push Up + Shoulder Taps (Modify as needed to hands on a stable elevated surface—couch, dining table, park bench, etc.)
:20e Side Plank (Modify to bent knees as needed)
8-12e Single Leg Romanian Deadlifts (Add a weight if you have one, or do them near a wall for balance as needed)

Conditioning
For Quality and Enjoyment (!):
30 Minute Walk/Jog

If you’re outside then every other corner or every 2 minutes, alternate performing:

5e Standing Knee Raises + 5e Standing Side Bend Stretches

Option to scale up by wearing a weighted backpack or carrying a weighted bag/object with you!

If you’re staying indoors, spend 20-30 minutes walking from end to end/room to room in your apartment, performing the exercises above when you get into each room or every 2 minutes or so. Same options to wear a weighted backpack or carry a weighted bag!

Post work to comments.

Jack into The Matrix with CFSBK

Virtual CFSBK Classes Start Today!

Starting TODAY you can take virtual classes with your favorite coaches and fellow CFSBKers at the days and times listed below. These classes will meet via Zoom and will follow the Locked & Loaded programming unless otherwise specifically noted. Classes will last around 45 minutes (we think!) and will end with a little extra credit cool down or assistance work of the coaches choice. Of course you can do the workouts whenever you want by following the programming, but why not do it with the group!

You’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes. 

Friday 3/20
7am Locked & Loaded w/ Jess
12pm Locked & Loaded w/ Katie

Saturday 3/21
10am Locked & Loaded w/ Whitney

Sunday 3/22
10am Active Recovery w/ Chris

Monday 3/23
7am Locked & Loaded w/ Lauren
12pm Locked & Loaded w/ Chris

Tuesday 3/24
7am Locked & Loaded w/ Jess
12pm Locked & Loaded w/ Keith
6pm Locked & Loaded w/ Brittany

Wednesday 3/25
7am Locked & Loaded w/ Whitney
12pm Locked & Loaded w/ Nick

Thursday 3/26
6pm Mat Pilates w/ Frank

Question of the Day

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For Now, You Can Still Take Your Kids Outside Outside
Life in the Containment Zone Scientific American

Road Warriors Endurance Workout Whiteboard Explanation 3.19.20

Warm Up
General Movement Prep (shoulder/hip circles, leg swings front/back and side to side, alternating toe touches, standing quad stretch, calf march, standing cross legged forward fold, world’s greatest stretch)
Easy 200-400m Jog
2x through: 15m (~50ft) of each of the following (walk back to start): Bunny Hops, High Knees, Butt Kickers, Lateral Shuffle, Carioca, Broad Jumps

Work
8x: 100m Run, 100m Walk/Rest

Use the first 2 as extended warm up to build in intensity. Goal is fairly consistent splits after that. It’s ok to estimate the 100m (or about :20-:30 of work, rest as you slowly walk back to start).

Cool Down
6 Minutes of Post-Workout Yoga

Mostly standing and perfect right after this work… and it’s only 6 minutes! Here’s proof that I did it!

Post work to comments.

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Brittnastics WOD 3.19.20

Warm Up
Wrist Extension PAILs & RAILs 

Then…

3 Rounds:
3 Slow Swimmer’s Hovers 
6 Yoga Push-Ups 

Strength
Superset Option 1:
A1) Tall Plank 

Beginner: :30
Intermediate: :45
Advanced: 1:00

A2) :10-:15 Bottom of Push-Up Hold  

Beginner/intermediate: use chair, railing, etc. to modify body load.

Rest :60 x 3-4 rounds

Superset Option 2:
A1) :20 Wall Facing Handstand Hold 
A2) :10-:20 Bottom of Headstand Hold

Rest :60 x 3-4 rounds

Handstand modifications (also Pike Handstand on a Box/Bed/Chair)
Headstand modifications

Pressing Strength:
5 x 3-5 Eccentric Only Push-Ups with :03-:05 Eccentric.

Rest :60 between sets

Beginner: Modified Push-Up (knees, hands on chair) or regular Push-Up
Intermediate: knees or feet on elevated object
Advanced: feet on high object or on wall (kick up to wall)

Burpee Capacity

Beginner: 50 Burpees for time
Intermediate: 75 Burpees for time
Advanced: 100 Burpees for time or 100 Burpees to 6 inch target for time

Core Accessory/Finisher:
10 V-Ups
10 Straddle Ups
10 Hollow Rocks

Repeat for 4 sets. Rest :45 seconds between sets

Can be modified to any number that allows you to go unbroken for the 3 movements. See video.

Post work to comments.

Introducing Home Gymnastics Workouts with Coach Brittany… aka “Brittnastics”

By Brittany Bolella

Hey all! I hope you’ll join me in working on your gymnastics in the next several weeks. The first workout is posted above!  Day 1 (Thursdays) will be upper body pressing focused (think Push-Ups, Handstand Push-Ups, Handstands) and Day 2 (Saturdays) of the week will be lower body pressing focused (think Air Squats and Pistols). We will be testing Burpee capacity as conditioning (the Burpee is a CrossFit gymnastics movement), and I’m also considering an option for either Pistol strength or endurance testing on Day 2.

Thanks so much for coming along for the ride!  It’s so important for you all to maintain a sense of normalcy during these uncertain times, and it’s also important for us in the fitness industry to do so by continuing to work as much as possible. Please don’t hesitate to reach out to me at brittany [at] crossfitsouthbrooklyn.com or via Instagram to ask questions as well as tag me in your videos!  Thanks so much guys!

VIRTUAL CFSBK CLASSES START TOMORROW

Starting tomorrow you can take virtual classes with your favorite coaches and fellow CFSBKers at the days and times listed below. These classes will meet via Zoom and will follow the Locked & Loaded programming unless otherwise specifically noted. Classes will last around 45 minutes (we think!) and will end with a little extra credit cool down or assistance work of the coaches choice. Of course you can do the workouts whenever you want by following the programming, but why not do it with the group!!!

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Coronavirus and the CrossFit Community: A Call to Action Morning Chalk Up
At the Front Lines of Coronavirus, Turning to Social Media NY Times