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

Virtual Class Zoom Room
Password: CFSBK

Road Warriors Whiteboard Explanation 4.16.20

Mobility/Warm Up
2 Rounds:
4e Quadruped Hip CARS
4e Shin Box Flow
:20 Down Dog Calf March

Line Drills: 
15m of each of the following (walk back to start): Bunny Hops, Figure 4 Drill, Carioca

Workout
400m Run (½ mile) at easy pace

Then,

8 Rounds:
200m Run, 200m Walk/Rest

• Goal is to have fairly consistent splits for each of the 8 sets
• Ok to estimate the 200m (or about 40-60 seconds of work, rest as you slowly walk back to start)
• Use the first 2 rounds to ramp up intensity

Cool Down
5 Minute Walk
5e Samson Stretch with Overhead Reach
90sec Standing Quad Stretch
90sec Down Dog Calf March
5 Cat/Cows

Post work to comments.

_____________________

Brittnastics WOD 4.16.20

Prep
3 Rounds:
Wrist PAILs and RAILs (3x :05 press/:05 pull/:05 relax into stretch -see video)
Scapula CARs (in 2 positions x 2 reps each direction)
Thoracic Extension and Rotation (x 3 breaths)

Shoulder Flexion and Hollow Work
3 Rounds:
A1) :30 Shoulder Flexion Stretch
A2) 3 Box Rocks (slow and controlled)

3 Rounds:
B1) 2 x :05 Wall Facing Tuck Handstand Drill/Shoulder Opener
B2) Floor Hollow Body

Kick Up Work
4 Rounds:
C1. tuck kick up x2-3
C2. baby kick up x2-3

You can choose one or try both!

Freestanding Handstand Work

5 Minutes + Playtime…

Option 1:
Single Leg Balancing

Option 2:
Handstand Floaters

If you trust your spouse/partner/roommate… here’s a video on how to kick up to a Handstand with a spot!

Handstand Push-Up Strength
In 6 Minutes:
Build to a very challenging Strict Handstand rep at 2111 tempo. 

Burpee Retest

Let’s goooo! I hope that you’ve been doing your weekly Burpee capacity workouts, and, in turn, crush the retest! Let me know how it goes. 🙂

Core Complex
3 Rounds:
9 Reverse Burpees (aka, Candlestick Rolls)
16 Reverse Crunches
32 Alternating B or Tuck Crunches

Rest :60 between rounds.

Post work to comments.

Yesterday we told you about Michelle Z.’s efforts with Operation Feed Brooklyn, which gets much needed meals to hospital workers in Brooklyn. Here’s Michelle appearing on ABC7 to talk about this amazing work!

Upcoming Virtual Classes

Today might be a rest day from our Locked & Loaded programming, but we’ve got a ton of great virtual classes to choose from over the next couple of days. Here’s what’s happening:

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

Head over to the Virtual Class Info page to learn how you can get in on the action!

Question of the Day

What would your best friend say are your three best qualities?

_____________________
Stop Making These 4 Common Lunge Mistakes BarBend
For Runners, Is 15 Feet the New 6 Feet for Social Distancing NY Times

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 4.15.20

Warm Up
3 Rounds: 
5 each Elbow-to-Instep w/Rotation
5 each way Scapular CARS
10 Alternating 90/90 Hip Rotations

Strength
1-Arm Front Squat:
3 x 5-10 each

4 seconds down, 3 seconds up

WOD
Every Minute on the Minute for 16 Minutes (4 rounds):
A) 12 Gate Swings 
B) 8 each 1-Arm Bent Over Row
C) :20 each Side Plank
D) :40 Max Alternating Lunges

Option to add Goblet Dumbbell/Kettlebell to Lunges and/or Gate Swings 

Post work to comments.

_____________________

55+FIT Gym-less WOD 4.15.20

Warm Up
3-4 Rounds (at a deliberate pace):
30 Jumping Jacks – or do the Kid and Play if you have a partner 🙂
:20 Standing Thigh Stretch
10 Tall Kneeling to Standing, Alternating Legs (use a support as needed)
5 Crawl Steps Forward + 5 Crawl Steps Backward

Strength
4-5 Sets of Each:
8-12e Single-Arm Bent Over Rows
8-12e Split Squats

Conditioning
15 Minutes Continuous Effort:
15 Squats
12 Sit-Ups
9 Pillow Case Body Rows

Aim to work at a sustainable pace throughout. Modify the Squats to a chair and/or anchor your feet on the Sit-Ups as needed.

Post work to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 14, 2020 at 1:21pm PDT

Coach David gives us a rundown of some of the equipment he’s hunkered down with

Support Operation Feed Brooklyn

CFSBK member Michelle Z. wants you to know about Operation Feed Brooklyn, which organizes regular meal deliveries from local restaurants to those who need it. At the moment, that’s local hospitals in Brooklyn, NY. Currently, they’re supporting NYP/Methodist, Maimonides, & SUNY Downstate Hospitals in Brooklyn, New York, with weekly meal deliveries of 800+ meals, and the need is growing. Restaurants are also struggling to stay in business and to support relieved or furloughed staff. Your help is greatly appreciated.

Website: www.operationfeedbrooklyn.com / Instagram: @operationfeedbrooklyn

Current Missions:

• 3x/week meals to SUNY Downstate Residents & Nurses at Covid-19 Clinic
• 3x/week (and expanding) meals to Maimonides ER
• Regular meals and coffee & beverage support to NYP/Methodist ER

Working on creating support for:

• Brooklyn Hospital
• NYU Langone Brooklyn
• SUNY Downstate ER
• Increasing service to those above to daily support and potentially other mealtimes / greater portions

If you’re aware of a healthcare team in need, please fill out this form. If you might be available for transportation volunteering, please fill out this form. And if you think you may be interested in volunteering to partake in this mission, email Michelle at operationfeedbrooklyn@gmail.com.

Question of the Day

Aside from a dumbbell or kettlebell, what has been your most useful piece of home gym equipment during quarantine?

_____________________
Training During COVID-19 Breaking Muscle
Exercising Outdoors with a Face Mask NY Times

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 4.14.20

Warm Up
3 Rounds: 
5 each 1-arm Turkish Get-Up Bridge Press
10 Alternating Crossbody Toe Touches
10 Alternating Plank Leg Lifts with 1 sec hold at top

Strength
Superset:
A1) 3 x 6-10 each Glute Bridge Floor Press
A2) 3 x 10-15 Pause Deadlifts

WOD
6 Rounds:
1 Minute AMRAP…
5 each 1 arm Suitcase Deadlifts
6 Lateral Burpees Over Dumbbell/Kettlebell
Rest 1 Minute

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

Post work to comments.

_____________________

Road Warriors Workout White Board Explanation 4.14.20

Mobility/Warm Up
2-3 Rounds:
5e World’s Greatest Stretch
10 Tall Plank to Down Dog alternating toe touch
5 Air Squats + 5 Jump Squats
5e Side Plank Rotations

Workout
3.5 Miles Total: 1 Mile Easy Run, 1.5 Mile Run at Tempo (faster than first mile), 1 Mile Easy Run

• Nasal breathing preferred for all of it.
• Be smart about your surroundings. Try to run during off peak times and try to avoid very crowded areas!

Cool Down
2 Minutes (each side) of the following: Runners Stretch, Couch Stretch, Pigeon Pose

Post work to comments.

 

View this post on Instagram

 

A post shared by Jessica and Christian Fox (@alchemy_nutrition_and_wellness) on Apr 13, 2020 at 1:22pm PDT

Here’s Coach Fox giving a tour of his pantry. In case you’ve missed it, he and Coach Jess have been posting some awesome content on the Alchemy Nutrition + Wellness Instagram account. Check it out! 

Today: Free Morning Meditation at 8am

Now that you’ve seen his pantry, perhaps you’d like to take a FREE Morning Meditation class with Coach Fox today at 8am. Join us Tuesday and Friday mornings 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.

Meditation is for anyone, anywhere, though there are a few common recommendations 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 “mediators 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.
• 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.

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

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 (NEW!) 

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

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
12pm Brittnastics (NEW!)

Sunday
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 using the password CFSBK.

_____________________
Lockdown Is Temporary, Community Is Forever Breaking Muscle
What We Can Learn from 1918 Influenza Diaries Smithsonian

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 4.13.20

Warm Up
3 Rounds:
10 Alternating Lateral Lunges
5 Bent Over YTW (weightless)
6 each Reverse Samson Lunges w/ 1 sec pause/stretch at bottom 

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

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 wit out the elevated back foot.

WOD
20 Minutes at Low Intensity:
6-10 each 1-arm High Pulls
5 Goblet Squat + Reverse Lunge
5 each way Tall Kneeling Halo
:20 each Standing Straight Leg Hold

Post work to comments.

_____________________

55+FIT Gym-less WOD 4.13.20

Warm Up
4 Rounds, Deliberate Pace:
10e Wide Stance Hip Circles
20 Alternating Alternating Toe Touches
10 Bent Over Shoulder “Y”s (no weight)
10 Alternating Bent Over Thoracic Rotations 

Strength
4-5 Sets of Each:
8 Feet Elevated Hip Bridges (holding at the top for :02 and lower down for :04)
8e SA Jug/Tote Presses (holding at the top for :02 and lower down for :04)

Conditioning
Every 3 Minutes for 5 Rounds:
10 Jug/Tote Swings
20 Alternating Shoulder Taps
10 Jug/Tote Swings
Rest until the next 3:00 interval.

Work at a fast pace. Work begins at 0:00, 3:00, 6:00, 9:00, and 12:00.

Saul M.’s daughter participating in the 7pm cheer for essential workers. On Saturday we posted a photo of Saul  in the ER. Today we’re honored to bring you his thoughts on the COVID-19 crisis. Read on! 

A Dispatch from Saul M.

Hello CFSBK family. Saul Melman here. I live in South Park Slope with my partner and our 6 year old daughter. I work as an ER doctor and as a visual artist.

Walking around my neighborhood, there is the eerie anxious calm with social distancing, mask wearing, business closures, and, of course, spending more time inside our apartment. From this perspective, which I imagine many of you share, it appears the danger level of COVID-19 is low. However, this vantage point does not reveal the true havoc that COVID-19 continues to wreak.

In the ER, people with mild to moderate symptoms suggestive with COVID-19 (fever, cough, shortness of breath) get tested and sent home with self-care/quarantine instructions. (Testing is readily available in most ER’s and the test results return in a couple of days.) However, since so many people are infected, many people get admitted to the hospital for a variety of complications.

Although older folks and people with chronic illnesses that affect their ability to fight infection/inflammation are most at risk, we are also seeing young, healthy people who are seriously ill. Importantly, we are also seeing patients test negative for COVID-19 who are sick and have clear signs of COVID-19 infection on their chest CAT scans. Some patients visit the ER for reasons unrelated to COVID-19, but turn out to be COVID-19 positive if testing is needed. So, at this point, we assume everyone has COVID-19 and we protect ourselves with frequent hand washing and PPE (personal protective equipment).

The ER where I work is located Chelsea, but I’ve also worked on the “hot” front lines in Queens, where the general population has fewer resources/access to health care and the ability to social distance is less of an option. COVID-19 is ravaging those communities and the hospital personnel who care for them.

When I’m not working in ER, our family assumes everyone has COVID-19 and we act accordingly. Please take precautions seriously and keep your guard up. Most likely this matter is not going to resolve any time soon.

In this post, I’m including the discharge information, in English and Spanish, that our hospital system provides to patients who we test for COVID-19 in the ER and send home to await their results.

The medical community’s understanding of COVID-19 and how to treat it continues to evolve. I highly recommend @cdcgov as a great, up-to-date resource for information regarding Covid-19, home self-care, how to take precautions and when to seek medical attention.

On a lighter note, the 7PM cheer for front line health care providers is always a highlight of my day. I enjoy the analog community connection and I can ensure you that front line health care providers really appreciate the support. The FDNY visits our ER every evening, which is always a treat, and our family enthusiastically participates by ringing bells. It’s important to remember the cheers are for everyone on the front lines including the receptionists, clerks and the environmental service workers who all work in the COVID-19 contaminated environment.

For those interested in an accurate, graphic description of the continuing menace and suffering caused by COVID-19 , I recommended the excellent New York Times article/video, “Life and Death in the ‘Hot Zone’” by journalist Nick Kristof and video journalist Michael Kirby Smith.

For those who want to donate money to support others in need and/or to the fight, I recommend @bklynfoundation and/or @lubadrozd, a dedicated Brooklyn artist who is fabricating high quality face shields for the those of us on the front lines. Luba has a Go Fund Me page. I’m wearing one of Luba’s excellent shields in the photo posted Saturday.

Lastly, I recently completed a new art commission that relates to my practice as both an artist and doctor. You can find a link to that project in the bio of my Instagram.

Take care, everyone!

Saul

Question of the Day

What’s one thing you are secretly pleased that you don’t have to do now that you are social distancing?

_____________________
What Immunity to COVID-19 Really Means Scientific American
A User’s Guide to Face Masks NY Times

Virtual Class Zoom Room
Password: CFSBK

Road Warriors Workout 4.12.20

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

Then,

2 Rounds:
5e Spiderman Mountain Climbers
5e Lunge Complex (forward, lateral, reverse)
10 Alternating Tall Plank to Down Dog Toe Touches

Workout
5 Mile Run  (using only nasal breathing)

• Easy pace, combo of run/walk is ok.
• 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,

6 Minute Post Workout Yoga (mostly standing and great easy cool down after this long run)

Post work to comments.

Here’s Coach Jess with today’s Road Warriors programming. Have you been following the Road Warriors program? Tell us how it’s going in the comments! 

Today: Active Recovery

Join Coach Fox this morning at 10am for Active Recovery! You’ll be using the same Zoom room link you’ve been using and the password CFSBK.

Question of the Day

Would you rather always be 10 minutes late or 20 minutes early?

_____________________
How to See the Invisible Universe JSTOR Daily
What We Think About When We’re Swimming Outside

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 4.11.20

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

WOD
20 Minute AMRAP:
30 Goblet Squats
1:00 Forearm Plank
30 Hand-to-Hand 1-arm Kettlebell Swings
1:00 Hollow Hold
30 alt. Goblet Lunges
:30 each 1-Arm Overhead March/Hold/40m Carry
30 Kettlebell Deadlifts
1:00 Wall Sit

Holds can be broken up into sets to accumulate prescribed time before moving on to next movement. Swings can be 15/15 per hand as needed.

Post work to comments.

_____________________

Brittnastics WOD 4.11.20

Warm Up
Burpee Efficiency:
5 Slow Squat Thrusts (focus on replacing feet with hands & vice versa)
5 Fast Squat Thrusts (snapping hips)
5 Burpees (focus on speed but control through upper body & snapping hips)
5 Burpees (athlete variations)

Watch the video link for that to make sense!

5 Minute Playtime:
Modified Headstand Knee Lifts
Headstand Rocks
Headstand Balance Transfers (try these if you did the other last week!)

Choose a variation(s) work on it for 5 minutes. Have fun!

Kipping Drills:
5 x 2-3 Headstand to Head on Floor Plank
5 x 2-3 Headstand to Tall Plank
5 x 2-3 Lying Kipping Drill

Choose one of the above, or do all three. Take your time, play around, and enjoy figuring out a different movement pattern. Perfect practice makes perfect. Next week we will progress these!

Handstand Kick-Up to Wall Practice:
3 x 3 Handstand Kick-Up Progression to Hands on Floor 
3 x 10 ft of Half Kick-Up Practice
3 x 3 Handstand Kick-Up to Wall

Handstand Push-Up Work
5 x 2-3 at 2111 Tempo 

Note the new tempo (not 3111) this week; increase difficulty up from last week!

Core Work
Accumulate a 3 Minute Hollow Hold

Every time you break perform 5 Burpees.

Post work to comments.

CFSBKer, artist, and ER doctor Saul M. on the frontline of the COVID-19 crisis

Weekend Schedule

You’re stuck at home, and never has it been clearer that time is a meaningless human construct… but it’s the weekend and we’re still offering a bunch of opportunities to get your sweat on! Here’s what we have:

Saturday
10am Locked & Loaded
12pm Brittnastics (NEW!)

Sunday
10am Active Recovery

Go over to the Virtual Class Info page to find out how you can join the fun!

Question of the Day

What is one thing in your apartment that you would like to get rid of?

_____________________
Keep the Parks Open The Atlantic
Inside the Great Kettlebell Shortage of 2020 GQ

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 4.10.20

Warm Up
3 Rounds:
5 each Windmills (unweighted to start)
:20 each Side Plank
6-10 Push-Ups w/1 second pause at bottom and top

Strength
1-Arm Suitcase Deadlift:
3 x 6-12 each arm

Press and Windmill:
3 x 4-8 each arm

WOD
6 Minute AMRAP:
8 each 1-arm Hang Clean
6 each 1-arm Push Press
8 Burpees

Rest 2 minutes, then…

6 Minute AMRAP:
16 Russian Swings
6 each 1-arm Push Jerk
12 Sit-Ups

Post work to comments.

_____________________

55+FIT Gym-less WOD 4.10.20

Warm Up
3 Rounds, Deliberate Pace:
10e Standing Leg Swings
20 Alternating Tall Plank Knee-to-Elbows
:30 Reverse Bridge Plank

Strength
4-5 Sets of Each:
6-12e Single Arm Suitcase Deadlifts
6-12 Thumbs Up Shoulder Raises 
6-12 Overhead Presses

Perform the shoulder raises and presses one arm at a time as needed.

Conditioning
20 Minutes, Continuous Effort:
20 Jug Swings
10e Single Arm Rows
10 Tall Plank to Low Plank (alternate arms)

Aim to move continuously for 20 minutes, resting minimally between exercises. 

Post work to comments.

Today: Morning Meditation at 8am

We’ve been offering a free Tuesday Morning Meditation with Coach Fox for a couple weeks, and now you can look forward to another Morning Meditation on Fridays at 8am!

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.

Meditation is for anyone, anywhere, though there are a few common recommendations 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 “mediators 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.
• 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.

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 owned a yacht, what would you name it?

_____________________
How to Think about COVID-19 like an M.D. Scientific American
Escape Into These Fantastical, Imaginary Maps Atlas Obscura

Zoom recently instituted mandatory password protection of all usage on their platform to prevent trolling. For all classes except CrossFit Kids, you’ll be using the same Zoom room link you’ve been using and the following password: CFSBK. Go HERE to see our full class schedule. 

Road Warriors White Board Explanation 4.9.20

Mobility/Warm Up
2 Rounds:
4e Quadruped Hip CARS
:20 Down Dog Calf March
15m of each of the following (walk back to start): Bunny Hops, Figure 4 Drill, Carioca
10 Alternating  Jumping Lunges

Then,

400-800m run

Workout
10 Rounds:
100m Run, 100m Walk/Rest

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

Cool Down
5 Minute Walk

Then,

10 Minutes: World’s Greatest Stretch, Standing Quad Stretch, Standing Calf Stretch, Standing Figure Four

Post work to comments.

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Brittnastics WOD 4.9.20

Switching it up to Pistol work on Thursday this week, so Saturday’s class can be Handstand stuff!

Warm Up
3 Rounds:
6-8 Cyclist Squats
6-8 each side Adductor Rocks with Hip Rotations 
6-8 Squat Rocks

Strength Work
3 Sets:
A1) 4-6 each Bottom of Pistol Leg Raises or Bottom of Pistol Switches 
A2) 6 each Single-Leg Lowering

Rest :90 between sets.

B) 5 each Elevator Lateral Step Ups

Rest 2:00.

For those of you choosing Option 1 below (people still working towards the Pistol) you could do either B or Option 1 today or switch B to Air Squat Elevator Squats instead of single leg if it’s too much single-leg work!

Option 1:
4 x 4-6 each leg Concentric-only Pistols

Option 2:
Every Minute on the Minute x 6…
8 Alternating Pistols

Same volume but more each minute!

Burpee Capacity
Beginner/Intermediate:
3 x 15/Rest :35
3 x 10/Rest :20
3 x 5 as fast as possible/Rest :05- :10

Advanced:
2 x 25/Rest :35
2 x 20/Rest :25
3 x 10 as fast as possible/Rest :05

Last day of Burpee capacity before we retest. Will rest Burpees on Saturday & talk Burpee efficiency then retest next week!

Post work to comments.

Continuing our new series of Rest Day videos, here’s Coach Chris Fox with a video on his journey through dealing with anxiety and panic. Thank you for sharing with us, Chris! Even thought this is a Rest Day, don’t forget that we’re offering 7am Yoga for Athletes and 6pm Pilates today

New: Friday Morning Meditation

We’ve been offering a free Tuesday Morning Meditation with Coach Fox for a couple weeks, and now you can look forward to another Morning Meditation on Fridays at 8am!

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.

Meditation is for anyone, anywhere, though there are a few common recommendations 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 “mediators 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.
• 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!

Question of the Day

Who is your favorite protagonist from an animated movie?

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DIY Med-Ball CrossFit Journal
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