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Locked & Loaded WOD Whiteboard Explanation 5.6.20

Warm Up
3 Rounds: 
6 Samson Lunges + Air Squats
8 Prone Lift Offs
10 Alternating 90/90 Hip Rotations

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

4 seconds down, 3 seconds up on Squats only. Lunges at normal tempo. Increase volume by 1 or 2 reps from last week.

Conditioning
6 Rounds:
1:00 AMRAP, 1:00 rest 
10 Alternating Gorilla Rows
10 Alternating Goblet Reverse Lunges

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

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 5.6.20

Warm Up
3-4 Rounds (at a deliberate pace):
6e Standing Foot Circles *each direction and each leg*
6e Standing Single Leg Opposite Hand Toe Reach
6 Tall Plank to Down Dog

Strength
4-5 Sets (each):
8-10e Single Arm Sumo Deadlifts
8-10e Single Arm Bent Rows

Have 2 different loads to work with today. A heavier one for the deadlifts and a lighter one for the upright rows. 

Conditioning
8 Rounds:
In 1 Minute, working at a continuous fast pace, complete as many sets as you can of…
20 Jumping Jacks
5 No Push Up-No Jump Burpees

Rest 1:00 between rounds.

Begin each round with the 20 Jumping Jacks. 

Post work to comments.

Today in CFSBK History

Through the magic of the Wayback Machine, we can see what was happening on the CFSBK blog (from before crossfitsouthbrooklyn.com even existed) exactly 10 years ago to the day. On May 5th, 2010 the photo above appeared with the caption “Team Lululemon does Death by Dumbbell Hang Squat Clean Thruster.” Yes, that is Coach Whit, who was working for Lulu at the time, before she became a CFSBK coach! In the comments section there was talk of tacos and where to buy Vibram FiveFingers. Check out the rest of the post here. 

Question of the Day

What’s something you’re terrible at?

_____________________
Run 100 Miles, 100 Times, in 100 Weeks. Now in a Brooklyn Apartment NY Times
5 Mistakes You Might Be Making Training at Home BarBend

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Locked & Loaded WOD Whiteboard Explanation 5.5.20

Warm Up
3 Rounds: 
16 Alternating Crossbody Toe Touches
10 Inchworm T Rotations
:30 each 1 Arm Overhead Hold/March/40m-ish Carry

Strength
1-Arm Clean and Jerk:
4 x 4-8 each

Conditioning
20 Minutes for Quality:
40m/:30 1 arm Farmer Carry/March/Hold
10 V Ups or Tuck Ups + :15 Hollow Hold (at the end of set)
6-10 each 1 arm Pause Suitcase Deadlifts (pause half way up for 1 sec.)
6-10 Alternating Kettlebell/Dumbbell Leg Lifts 

Post work to comments.

_____________________

Road Warriors Cycle 2, Week 2, Day 1 Whiteboard Explanation

Warm Up
Ankle Mobility
5 each side: Forward Reach, Lateral, Curtsey 

3 Rounds:
20 Jumping Jacks
10 Forearm Planks with Alternating Reach
10 Glute Bridge Marches 
5 Inchworms

Workout
20 Minutes:
Move at a continuous pace through the following…
400m Run
20 Reverse lunges
10 Burpees

• Goal is steady pace while maintaining nasal breathing.
• Wear gloves or bring a small towel for burpees or sub 15 tuck jumps.

Cooldown
Accumulate 10 minutes: Standing Cross Legged Forward Fold, Couch Stretch, Down Dog

Post work to comments.

Locked & Loaded Programming Update

Here’s Coach Keith with an update on our ongoing Locked & Loaded programming. Here he explains what you can expect each day of the week in the month ahead. If you’ve been following L&L and/or attending our virtual classes you’ll definitely want to watch!

Question of the Day

What TV show can you watch over and over again?

_____________________
Meditation Is an Athlete’s Secret Weapon Outside
Should You Get an Antibody Test? The Atlantic

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Post work to comments.

_____________________

Virtual Class Zoom Room
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Road Warriors Workout Cycle 2, Wk1, Day 3

Warm Up
DROMs of choice

Then,

3 Rounds:
200m Run
5e Forearm to Instep with Rotation
5e Windmills
5e Single Leg Calf Shifts

Workout
4 x 800m

• Rest/walk 4 minutes between intervals.
• Use nasal breathing.
• Aim for consistent split times for all 4 sets.

Cooldown
4 Minute Walk

Accumulate at least 10 minutes of: Couch Stretch, Lying Figure 4, Lying Spinal Twist.

Bonus: Active Recovery class at 10am!

Post work to comments.

Here’s Coach Jess with today’s Road Warriors whiteboard explanation. As the warmer weather sets in, we hope you’ll become a CFSBK Road Warrior, too! 

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

_____________________
Setting Goals 101 Breaking Muscle
Why the Coronavirus Is So Confusing The Atlantic

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Locked & Loaded WOD Whiteboard Explanation 5.2.20

Warm Up
10 Minutes for Quality:
10 Alternating Cossack Squats (add Goblet optional) 
:15 each Bird Dog Hold 
10 each 1-Arm Sumo Deadlifts
 4-8 each 1-Arm Strict Press

4 seconds down, 3 seconds up. No pause at bottom or top.

WOD 
5 Rounds:
:30 1-Arm Thruster (switch at :15) 
:30 Weighted Sit-Ups (or regular Sit-Ups)
:30 Weighted Hollow Hold
:30 Rest 
:30 Alt. Goblet Lunges
:30 Alt. Gorilla Rows 
:30 Burpee -Swings
:30 Rest

Post work to comments.

_____________________

Brittnastics WOD 5.2.20

Mobility
Adductor PAILs & RAILs

Warm Up
3 Rounds:
5 Inchworms to Hollow (fire up the core, press away from floor, butt tight)
3 Popping Inchworms (dynamic shoulder strength)
3 Straddle Hops (not too wide/hips nice and high)

Prep
3 Rounds:
5 Compression Sit-Ups to Pancakes
5 Seated Straddle + 5 circles each way in Straddle

Strength
3-4 Rounds:
8-12 Towel Straddle-Ups
3-5 Headstand Balance Transfer Straddle Position
3-5 Wall Compression (lying down) OR Wall Negatives

Conditioning
4 Rounds: 
6-10 Tuck or Straddle Jumps
20 ft. Seal Walk or Planche Lean
40 Hollow Rocks
20ft Seal Walk or Planche Lean
6-10 Tuck or Straddle Jumps
Rest :60

Moving with quality.

Finisher
10 breathes at 4 inhale, 6-8 exhale in Seated Straddle

Post work to comments.

Today: Brittnastics at 12pm

Our Saturday virtual Brittnastics class returns today at 12pm! A new cycle started this week, so now is a great time to hop aboard the Britt Bus. Here’s our full weekend schedule:

Today
10am Locked & Loaded
12pm Brittnastics

Sunday
10am Active Recovery

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

Question of the Day

Recommend a true crime show, podcast, or book!

_____________________
Can We All Be Like Texas? Reasons To Be Cheerful
Overcome Your Lack of Motivation the Right Way Breaking Muscle

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Locked & Loaded WOD Whiteboard Explanation 5.1.20

Warm Up
3 Rounds:
6-10 Lying Windshield Wipers (option to ad weight)
:30 each 1-Arm Overhead Hold/March or 40m each Carry
6-10 Push-Ups w/1 second pause at bottom and top

Strength
Single Leg Contralateral Dumbbell/Kettlebell Deadlift:
3 x 8-12 each leg

Tall Kneeling Single-Arm Press:
3  x 8-12 each arm

1 second hold at top and bottom.

Look to increase by 1-2 reps per set or total volume from last week. If you’re working with multiple weights, feel free to increase weight instead of volume if last week was on the lighter side.

WOD
3 Rounds with 2:00 Rest:
1:00 1-Arm Shoulder-to-Overhead
1:00 Sit-Ups
1:00 Russian Swings
1:00 Burpees

Switch arms as needed but try to stay as close to even as possible.

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 5.1.20

Warm Up
3-4 Rounds (at a deliberate pace):
8e Bird Dogs
8e Side Lying Leg Raises
4e Prone Ys, Ws, Ts

Strength
4-5 Sets each:
12-16 Alternating Cossack Lunges
8-10e Single-Arm Bent Rows

Hold something stable for support on the Lunges and/or Rows as needed.

Conditioning
3 Rounds:
3 minutes of continuous effort at a fast pace…
30 Wall Leaning High Knees
10 Squats
5 Dynamic or Non-Dynamic Burpees 

Rest 1:00 between rounds.  Beginning each round with the low box runners, aim to perform about the same amount of work on all three rounds.

Post work to comments.

Flashback Friday (remember that?): Rob and Pat bean baggin’ at last May’s CFSBK Cornhole Tournament

Today: Morning Meditation at 8am

Join Coach Fox Tuesday and Friday mornings at 8am for 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

What is the best fast food chain?

_____________________
The 4-Second Workout NY Times
The New Normal Zen Habits

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Road Warriors Cycle 2, Wk1, Day 2 Whiteboard Explanation  4.30.20

Warm Up
3 Rounds:
5 Bottom-to-Bottom squats + 5 Jump Squats
5e Side Plank Rotations
:20 Hollow Rocks/Hold
:20 Down Dog Calf March

Running Prep
100m Jog (½ block)
Line drills: Toe/Heel Walk, Inside/Outside Foot, Bunny Hops, High Knees, Butt Kickers

Workout
8 Rounds:
5 Burpees
100m Sprint

• Rest 2 minutes between intervals. High intensity but aim for consistent splits.
• Sub 10 Tuck Jumps if desired.

Cooldown 
400m Jog
Standing Figure 4 Stretch, Standing Quad Stretch, Standing Calf Stretch

Post work to comments.

_____________________

Mobility
Wrist Extension PAILs & RAILs
Shoulder Flexion
5 each Shoulder CARs (increasing intensity each rep)
Shoulder Flexion PAILs & RAILs

See video!

Warm Up
2 each direction Scap CARS
6 Quadruped Scap Push-Ups
2 each direction Scap CARs
6 Plank Scap Push-Ups
2 each direction Scap CARs
6 Box Handstand Shrugs
2 each direction Scap CARs
6 Wall Handstand Shrugs

Handstand Work
Option 1:
8-10 Handstand Floaters  (1 rep is every time you kick up and attempt the Floater)

Option 2:
5 x :20 Box Piked Handstand Hold

Progressions include: higher elevation–>1 leg up–> wall-facing/non-wall-facing OR increasing the time under tension.

Handstand Walking Work
Option 1:
4×10 Alternating Plank Walk 

Option 2:
4 x 10-20 Alternating Bear Crawl Position 

Option 3:
4 x 5-10 steps right + left Box/Chair Walking 

Strength Work
A1) 4 x 4-6 Elevator Handstand Push-Ups
A2) 4 x :30-1:00 Single-Arm Overhead Holds or Single-Arm Box Pike Hold
A3) 4 x 3 breathes each side Flexion and Extension in Half Kneeling 

Brittnastics Conditioning
4 Rounds:
20 Alternating Shoulder Taps (Box Pike position)
:20-:30 Single-Arm Tall Plank Hold, right
5 Inchworm to Push-Up Plus
:20-:30 Single-Arm Tall Plank Hold, left
20 Alternating Shoulder Taps (Box Pike position)

Rest :60 between rounds.

Post work to comments.

Lucas doing his Lunges at home

A Note from Michelle B.

Michelle B. recently send an email to CrossFit Kids director Coach Lynsey, and we just had to share:

I wanted to say thank you for the kids classes you’ve been offering.  Lucas and Isobel both really enjoy them and are so funny when they do them together. Lucas is pretty competitive but Isobel is not really.  So, that’s a funny dynamic.

Lucas has been exceptionally inspired and thinks he might like to be a CrossFit coach someday. 🙂  He even wrote a workout that he asked me to share with you…

4 Rounds of:
10 Goblet Squats
:30 Plank
10 Alternating Z Press
10 Push-Ups

I appreciated the Z Press addition since I didn’t even know what that was until 2 years ago LOL!

Anyway, all of this to say thank you and be well.

Michelle

Radio Interview with Coach Keith

Coach Keith will appear on The Barbershop with Dr. Christopher Salute tonight at 11pm to discuss mental and physical health. You can tune into the livestream HERE.

Question of the Day

_____________________
How to Manage Cabin Fever Outside
Kids in China Wear Really Wide Hats to Practice Social Distancing NY Daily News

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Locked & Loaded WOD Whiteboard Explanation 4.29.20

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+1 Lunge:
3 x 4-8 each side

4 seconds down, 3 seconds up on Squats. Lunges at normal tempo.

WOD
EMOM 16 Minutes (4 Rounds):
A) 15 Air Squats
B) 6-10 each 1-Arm Gorilla Rows
C) :30 Front Plank
D) :40 Alternating Goblet Reverse Lunges

Post work to comments.

_____________________

Fit 55+ Gym-less WOD 4.29.20

Warm Up
3-4 Rounds (at a deliberate pace):
10e Wide Stance Torso Rotations
10e Wide Stance Toe Touches
10 Cat-Cows
10e Side Plank Up Downs

Strength
4-5 Sets of each:
8-10e Single Arm Suitcase Deadlifts
8-10e Single Arm Upright Rows

Have 2 different loads to work with today. A heavier one for the Deadlifts and a lighter one for the Upright Rows.

Conditioning
8 Rounds:
In 1 Minute, working at a fast pace complete…
12 Backpack Swings
6 Odd Object Russian Twists
Tall Plank Hold for the remainder of the minute

Rest 1:00 between rounds.

Use your heavier implement from earlier for the Swings and the lighter one for the Twists. 

Post work to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 28, 2020 at 10:09am PDT

We can’t wait for the doors to be open again, but for the time being let’s appreciate the awesome work Tina Fino and Occasional Walldog Sign Co. did on our rollup gate at 597! 

A Note from Abbotsford Road Coffee

Our friends and neighbors at Abbotsford Road Coffee Roasters(3rd Ave. and Sackett St.) want you to know that they’re still roasting and open every day from 9am to 2pm! They’re offering curbside pickup when you phone ahead and deliveries of coffee beans over $50. As always, CFSBK members get 15% off. If you’re ordering from outside their delivery area, you can use the code LSK15% to get the discount.

Question of the Day

Do you have a favorite SNL skit? Post a YouTube link!

_____________________
Let the Sunshine In NY Times
You Can Be Anything The Players’ Tribune (video)

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Locked & Loaded WOD Whiteboard Explanation 4.28.20

Warm Up
3 Rounds: 
10 Alternating Plank Walk-Ups
:15 Reverse Bridge Plank Hold
10 Bottom Half Burpees

Strength
Superset:
A1) 3 x 10-20 Push-Ups
A2) 3 x 10-20 American Kettlebell Swings

Refine swings/increase volume from last week.

WOD
8 Rounds:
1:00 AMRAP, 1:00 Rest
8 Hand-to-Hand Russian Kettlebell/Dumbbell Swings
6 Lateral Burpees Over Kettlebell/Dumbbell

High, but repeatable intensity. Shoot for equal rounds or slightly better as you go.
If you’re doing Dumbbell Swings, a good option is to do 4 each arm rather than going hand-to-hand.

Post work to comments.

_____________________

Road Warriors Workout Cycle 2, Week 1, Day 1 4.28.20

Warm Up
3 Rounds:
20 Jumping Jacks
10 Alternating Spiderman Mountain Climbers
10 Alternating Standing Toe Touches
20 Shoulder Taps

Workout
20 Minutes:
Move at a continuous pace through the following…
400m Run
20 Squats
10 Push-Ups

• Goal is steady pace while maintaining nasal breathing only.
• 200m is approximately the length of one east/west block.
• Wear gloves or bring a towel for Push-Ups.

Cool Down
Accumulate at least 10 minutes of: Couch Stretch, Down Dog Calf March, Lying Prone Scorpion

Post work to comments.

12pm Locked & Loaded: CFSBK Spirit Day

The theme of today’s 12pm Locked & Loaded class is CFSBK SPIRIT DAY. Wear all your CFSBK gear to show your gym pride as you get your fitness on with Coaches Katie and Keith! Here’s the rest of our schedule for the next few days:

Today
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)

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

For Sale: Ironman “Bob” Jogging Stroller

Saul M., who we recently heard from on the blog, is selling an Ironman ‘Bob’ Jogging Stroller with rain cover in very good condition. Best offer or, for trade/barter. He’s most interested in a 24” kids bike or exercise equipment (dumbbells, kettlebells, barbells etc) or any other creative exchange. Check out our Flickr account for pics and contact Saul at 917-379-7556.

Question of the Day

What’s totally worth the money?

_____________________
How and Why to Stay Active During Social Distancing Blue Zones
Help! My Mask Fogs My Glasses NY Times

Virtual Class Zoom Room
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Locked & Loaded WOD Whiteboard Explanation 4.27.20

Warm Up
3 Rounds:
5 Cuban Presses (weightless or light weight)
6 each Reverse Samson Lunges w/ 1 sec pause/stretch at bottom 
:20 each Side Scale Hold

Strength
Rear Foot Elevated Goblet Split Squat:
4 x 8 -12 each

3 second lower, 2 second pause at bottom.

Chair or couch are great options for elevating 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:
15 Gate Swings
6-10 Dumbbell/Kettlebell Lying Leg Raises
12 Alternating Goblet Curtsy Squats
:10-:20 Copenhagen Plank Hold

Post work to comments.

Fit 55+ 

Support Your Coaches: A Message from The Give Program

I’d like to start by saying that I hope you are staying safe, staying sane, and that all of your loved ones are well during this unusual time. We’d also like to thank you for your continued support throughout the COVID-19 pandemic. This has been a particularly difficult time for gyms and trainers as we rely on face-to-face interaction for our livelihood.

Fortunately, there is a local cause called The Give Program, which is committed to supporting local New York City and Long Island gyms and fitness trainers by donating proceeds to us every time someone buys a high quality protein meal pack called a Give Box.

This is very convenient for buyers and The Give Program will donate $25 back to us for every purchase. It’s a win-win as you’ll get a good supply of quality food without having to go to the store, and we’ll be able to help offset lost business. Each protein pack contains:

• Price: $99
• Approximately 40 meals worth of food
• Ends up being under $2.50 per meal
• Delivered to your door
• Can be customized for dietary restrictions or nutritional needs
• 5 lbs of all-natural, ABF chicken breast
• 2 lbs of 90/10 lean sirloin steak ground beef
• 1 lb of peeled, deveined shrimp (without tripolyphosphates)
• (2) 6 oz NY Strip Steaks – USDA Choice
• (2) 6 oz Atlantic Salmon Filet

We’d be very grateful if you’d support the gym by buying a Give Box. You can learn more by going to thegiveprogram.com. Also be sure to follow @thegiveprogram on Instagram and share the cause with your friends and family. Stay safe, follow social distancing guidelines, and we’ll all get through this together.

Question of the Day

What does your typical work from home uniform look like?

_____________________
Travel the World with These Livestream Cameras Outside
What Does “Recovered from Coronavirus” Mean? The Conversation