March 2020 - JCCNS, Jewish Community Center of the North Shore, Everyone's Welcome!

Monthly Archives: March 2020

JCCNS Early Childhood live events

​Story time with JCCNS Early Childhood team

​Join your favorite JCCNS Early Childhood teachers live for story time every night (Monday-Friday) at 7:00pm.

​Meeting ID: 225 555 169


Infant/Toddler Musical Adventures-Puppets and Stories

Join your favorite JCCNS Early Childhood teachers for music and stories every other Tuesday morning at 10:00am

Meeting ID: 264 236 690


Preschool Musical Adventures-Puppets and Stories

Join your favorite JCCNS Early Childhood teachers for music and stories every Tuesday afternoon at 2:00pm

​Meeting ID: 510 801 123


Lara’s home cycling workout #2


If you have a stationary bike, you can do this! Grab some water, a towel, a clock/timer, and throw on some music...

Check out this 45 min routine!

  1. 1
    ​Minutes 1-5: Warm up - bike at a flat road pace. Your resistance should be light to medium, around 85- 90mph
  2. 2
    ​Minutes 5-10: You will stay in your saddle, starting on a flat road, around 85mph. This should feel easy. Build your speed by 3-5rpms EVERY 30 SECONDS. Do not let your fly wheel take you.
  3. 3
    ​Minutes 10-15: If needed, take 30 seconds to recover. Slow down speed. ADD BACK RESISTANCE TO 85MPH. YOU ARE ON A SLIGHT INCLINE. Push up the incline, alternating between 30 sec in saddle, 30 sec in second. Hold your pace at 85mph .
  4. 4
    ​Minutes 15-20: ROLLING HILLS: Add resistance to find a hill pace, around 70-75mph. Come up to second. HOLD 70-75 IN SECOND FOR 1 MINUTE. RELEASE GEAR TO FLAT ROAD AND HIT THE SADDLE FOR 1 MINUTE.* repeat twice and take final minute on flat road
  5. 5
    ​Minutes 20-25: Flat road pace, around 90mph. ADD GEAR, COME TO THIRD AND PUSH HARD FOR 30 SEC. BACK OFF PACE, HOLD RESISTANCE AND HIT YOUR SADDLE FOR 1MIN.*repeat 3 times and recover for final 30 sec
  6. 6
    ​Minutes 25-35: Ladder Drills: SPIN EASY FOR 50 SEC. IN/OUT OF SADDLE, ADD RESISTANCE AND PUSH FOR 10 SECONDS. SPIN EASY FOR 40 SEC., ADD RESISTANCE AND PUSH FOR 20 SEC. SPIN EASY FOR 30 SEC… GO UP AND DOWN THE LADDER.
  7. 7
    ​Minutes 35-40: FUNCTIONAL THRESHOLD TRAINING: Find your fastest pace with resistance you can hold for 5 minutes. Choose your position/vary.
  8. 8
    ​Minutes 40-45: Release gear and slow down. Spin easy for 1 min. Add gear to find 85-90mph and come to 2nd for 30 sec. Add gear and hinge to third for 30 sec, your speed may slow but your power will increase. Release gear and drop to saddle for 30 sec.*repeat twice. Cool Down.
  9. 9
    ​* Be sure to stretch out and drink plenty of water.
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Everyone's Welcome

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