200326 - Soapbox Thursday (with Coach Michael)
ONLINE INTERACTION CROSSFIT CLASSES
(Click the link below at the time of class to join in the fun!)
7AM - https://zoom.us/j/708024600
9AM - https://zoom.us/j/913137497
12PM (noon) - https://zoom.us/j/699323193
5:30PM - https://zoom.us/j/159188561
DEMO VIDEO BELOW!!
Each of the movements included in the warm-up, mobilization, and workout are demonstrated in the video!
COACH MICHAEL wrote this list of 10 ways to help yourself during these times of COVID-19 on his instagram page and I asked if we could share it on the blog, so here you go:
As someone who has been practicing varying levels of social distancing since June (and spent some time on long deployments), I figure I might be able to give some assistance to those who find themselves in quarantine and preventative isolation.
1. Have a routine. I make coffee ☕️ every morning. It roots my actions for the day and lets my body and mind know that we’re starting. You can make tea, smoothie, protein shake or even just a tall glass of water 💧.
2. Get dressed. I know it’s fun to laze around in your pjs, but after a couple of fun days of that, you’ve got to get dressed. Even if you’re not planning to step outside, put clothes on. 👚👕👖🩲🩳👔👗🧥
3. Go outside. If you can get sunshine, get sunshine🌞. Expose what you can and get your body working on vitamin D. You don’t have to go all crazy and make an event out of it if you don’t want to. Just get some sun when you can and get 20-30 minutes of it!
4. Keep your mind active. This is a tough one because everyone is different. Some may enjoy a good book 📖 , others a podcast, still more some type of project. Try not to force yourself into anything (job requirements notwithstanding.) Some folks like puzzles, sudoku, knitting . Stuff that engages the logic part of your brain 🧠 . I am currently reading: The School of Life, An Emotional Education and I cannot recommend it enough
5. Be creative. Another tough one because some folks have just not been encouraged to do so outside of school. Draw, paint 🎨, write, color, fold origami, try lettering, rapping (yes, Hip hop rap), if you know how to play an instrument 🥁🎷🎺🎸🪕🎻and can do so without driving your family or neighbors crazy, go for it! Make puns, limericks and poems.
6. Get physical. If you need guidance, my good friend Lolo puts up workouts 🏋🏼♀️🏋🏽🏋🏻♂️🤸🏼♀️🤸🏿🤸🏾♂️everyday on her website choicecitycrossfit.com and in stories @choicecitycrossfit . Me, I try to hike (away from people not on busy trails) and do primarily bodyweight stuff like push-ups, sit-ups, lunges and squats. Breathe deeply 🧘🏼🧘🏻♂️, get yourself a light coat of sweat going😅
7. Eat well(ish) Make sure you’re getting decent calories on board. Avoid boredom/stress eating by drinking water and staying mentally engaged. Eat vegetables 🌶 , meat 🥩 , some fat, little starch 🥐, no sugar when you can and you’ll feel better long term. I am a fat kid and eat sweets occasionally, but sometimes all I really need is to get moving (see 6)
8. Stay connected📱📠☎️💻. I’m not talking just about the news because if you want to get depressed, that’s how you’re going to do it. I mean stay connected to your circles. You don’t have to blow each other’s phones up, but check in, see how they’re doing and offer to help. Conversely, if you need help✊🏼, ask for it. Now is not the time to withdraw and complete your transition to a recluse.
9. Chin up. It’s tough these days. Overinformation, misinformation, a dearth of information all contribute to confusion and can get you down. People long for normalcy. Not being able to hold those that matter most can be really hard. If we do what’s necessary, those times will be back. Despite the apocalyptic outlook, this is a temporary (albeit long-lasting) condition.
10. Get good quality rest😴. Some of y’all could use the beauty sleep 😂. Turn off electronics an hour 🕰before bedtime. Turn on do not disturb settings on your phone. If you can, sleep in your bed 🛌not on your couch. Sometimes a shower 🚿or bath🛀🏼 can help turn down your anxiety. Write down things that are bothering you so your mind isn’t working on them all night. Think of what you’ll do when it’s all over. Think of all the things you’re longing for now and look forward to them in the not too distant future. You can do it.
QOTD - What was the name of your elementary school?
WARM UP - Grab a BROOM or a big STICK or a PVC pipe if you’ve got one!
1 minute of each movement
Lunging Pass Thrus
Around the Worlds
Leg Swings
Good Mornings
OH Knee to Squat Step Ups
MOBILIZE - Door Jam Hammy Stretch
Pigeon Stretch
STRENGTH - Single Leg Romanian Deadlift
5, 5, 5, 5 (each leg then rest 1 min. between sets)
COACH PREP - Wall Hip Opener
4 of each movement to practice!
WOD -
(NO EQUIPMENT)
AMRAP 7:
7 - 11 - 17 - 21 - 27 - 31
Backpack Swings (load up a small bag with heavy weight)
50 Bag Toe Taps between each set
[Rest 1 min.]
AMRAP 7:
7 - 11 - 17 - 21 - 27 - 31
Backpack Deadlifts
50 Bag Toe Taps between each set
(LOW EQUIPMENT)
AMRAP 7:
7 - 11 - 17 - 21 - 27 - 31
KB Swings
50 Double Unders b/w each set (100 singles or 50 Toe Taps)
Rest 1 min.
AMRAP 7:
7 - 11 - 17 - 21 - 27 - 31
KB Deadlifts (or DB)
50 Double Unders b/w each set (100 singles or 50 Toe Taps)
(HOME GYM)
AMRAP 7:
7 - 11 - 17 - 21 - 27 - 31
KB Swings
50 Double Unders b/w each set (100 singles or 50 Toe Taps)
Rest 1 min.
AMRAP 7:
7 - 11 - 17 - 21 - 27 - 31
Deadlifts 215/155 (if possible)
50 Double Unders b/w each set (100 singles or 50 Toe Taps)