WFH WOD: Run and Gun
Hello, CFSV! It’s mid-March 2020, welcome to the New Normal.
We’re still open in a limited and controlled fashion, so if you want to sign up and see what we’ve got going on in the gym, you’re welcome to do so as long as you sign up in advance, and you’ve read and can comply with the on-site policies.
But for those of you who are staying home this week, we’ve got a great plan for you! Every day we’ll be posting the WFH WOD, including some mobility pieces to do in your warmup and a nice workout you can do just about anywhere – while still maintaining a safe 6 ft distance from anyone else.
Bonus! Pictures of Doctor-Coach Nelly Oliver demonstrating the stretches, and a Whiteboard in case y’all missed our handwriting. 😀
For the workout, do the warmup inside. It’s still chilly out there, but you can get your good stretches done inside and then stroll out to start your WOD. I personally recommend doing your pushups on some grass somewhere, but if you’re scaling pushups the front steps of your stoop can work great for that. It’s 6 rounds, and the idea is to run hard to keep this fast. Imagine Augustine is out there looking sternly at you lollygagging back into the gym.
Now, this is the super important part. When you get back to your computer, come on back to the blog here and POST IN THE COMMENTS. Let your friends know that you’re still out there with them, working hard and keeping your head up. Let us know that you’re still following along. Tell everyone what you felt, how you modified, how you hated it, whatever.
Just because we’re all “social distancing” doesn’t mean we become disconnected. Let’s see you in the comments below!
Mobility Work:
R/L Runners Stretch
R/L Pigeon Stretch
R/L Quad Stretch
F/B arm circles
DBL door frame stretch
Quad Stretch 
Runners Stretch 
Pigeon Stretch 
Double Doorframe Stretch
6 rounds
200m run (run around your block)
10 push-ups
15 air squats
“
16:56. Too cold to run (for me). We have a rower, so I substituted a 250m row.
I started the work out with lag-banded core exercises. Like side-stepping, knee raises, and standing and moving legs, independently.
Then onto the WOD…
I could only do 5 rounds.
250m row
10 pushups against kitchen counter 36″ high
15 air squats
Looking forward to more at home exercises. But I miss the group spirit.
Between 9 and 11 minutes with a lot of fussing with my Fitbit (kept pausing when I started push up). Ran at the Bunker Hill Monument in Charlestown.
I like that others are adding some pre workout items. Will follow suit the rest of the week. Cheers!
I did my own thing inspired by this:
2 mile run (brief Oliva encounter!), immediately into six rounds of the pushups and air squats.
Run was 16:12 including waiting at intersections but didn’t time the pushups/squats.
Got me one of these:
https://www.bellsofsteel.us/product/adjustable-kettlebell2/
12:21 Rx+
6 rounds
200 m “run” (still breaking in the legs from a winter off)
10x deficit push-up to mini-parallelets
15x 24 kg goblet squats
11:37min :).
I did it as described in the blogpost.
21:28 Rx
6 rounds
200m run at Thorndike field
10 push-ups
15 air squats
21:48 Rx
6 rounds
200m run at Thorndike field
10 push-ups
15 air squats
Thank you CFSV for posting these workouts! I am missing the gym already.
About 13:50 with run -> 250m row
My wife joined me.
We did 10 burpees instead of the run.
Regan’s time 10:16 (modified burpees)
My time 11:17 (RX burpees with perfect form 🙂
WoD: somewhere between 9:45 and 10:00.
Ran around the field at the corner of Summer and Vinal, which gmap-pedometer is telling me was more like 175m. Also ran a mile or so before and after because it really felt good to be outside and moving around.
NICE WORK, EVERYONE! Already crushing that at-home wod life.
24:19 Rx+
Ran 2 miles total up and down to the prospect hill monument
10 pushups
15 air squats
JT + CFSV team, thank you for offering us these WFH!
Turns out once around my block is longer than 200m (Bow, Church st, Summer, and back), but my housemates and I stuck with it anyway. Came in at 25:22.
Posting late, but ~18:00. pushups scaled on porch stairs, & no idea how far the lap around my block is!