Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post. And in case you missed it, the rest day is going away effective March 25th. Hurray for 7 days of programming!
Daniel Vallejo of Great Monkie recently dropped into CFSBK and made this awesome video review of the gym. Check it out!
Next Weekend: Wim Hof Method Fundamentals Workshop at CFSBK
Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology.
The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.
The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)
Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.
If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.
Date, Time, and Pricing
Sunday, March 31st from 2:15pm to 6:15pm
Price: $125
Who is this workshop for?
This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.
What to Bring
- Warm comfy clothes
- Yoga mat (CFSBK has plenty you can borrow!)
- Bathing suit and towel (if ice bath bound)
- Open minds and hearts
_____________________
The CrossFit Games Clamps Down on the Open Leaderboard Morning Chalk Up
Why You Need a Woman on Your Staff Breaking Muscle
Wednesday’s Programming
Hang Cluster
In 10 minutes, work up to a heavy Squat Clean Thruster (aka Cluster) from the Hang position.
Post loads to comments.
Week 7 of 7
_____________________
LFPB Challenge Capacity Test WOD
“Jackie”
For Time:
1000m Row
50 Thrusters 45#
30 Pull-Ups
This classic benchmark (and CFSBK Leaderboard item) should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Ring Rows. For the LFPB Challenge, note your score to compare from the beginning of the Challenge.
Post time and Rx to comments.
10am with Jess doing Wednesday
No squatting for me, so I did a hang power clean + push press complex, up to 215#.
Modified Jackie: 1000m row, 50 push press 75#, 30 pull-ups. 9:01min. All the shoulders.
Hoping that I can heal quickly from this strained abductor, because dumbbell thrusters are coming this Thursday!
Ouch! Heal fast, Daniel!
(also, I so hate that you’re almost certainly right)
7 am with Lauren
4 rounds split leg RDLs w 20# and
Ring dips x4 body weight and trying to stay very hallow with toes pointed and making sure the two count at the bottom was honest!
3 rounds of
side plank powells, which are a shoulder challenge: 2.5# x 1, 5#x 2
I so feared that WOD. The bike – ugh! followed by box jumps??? I knew, knew, knew about jelly legs and gave myself a few seconds and a stern internal talkin’ to. I took a 24″ jump before the bike and it felt solid but despite preparing my mind, my body just failed to get up there! Three knee landings (plyo!!!) and then I ripped off the top and did my 24 with 18″. 20kb KB unbroken. 3:47.
Sunday’s brisk jog was lovely! Those walking lunges were informative after really bombing on 19.3. It was good to have the opportunity to work things out while I my dysfunction was still fresh enough in my mind. For instance, taking longer steps and thinking about pushing up with my overhead arm while standing helped. worked up to 20# up; 20# down. V ups were snappy. Worked up to 45# DB rows.
A) NFT
1 min row
10 alt wall facing mb scoop tosses
3 wall walks
5 ring push ups
x 3 rounds
B) Bench Press
EMOM 10
2 reps 90# + red bands
C1) Incline DB Bench Press
3010; 6 reps x 4; rest 1 min
40 x 6 x 4
C2) Chest supported reverse fly
2011; 6 reps x 4; rest 1 min
10 x 6 x 2
D) RTW Easy Movement
20 cal SKI
10 burpees no jump
20 cal ski
10 ghd sit ups
x 3 rounds
Ha. I actually forgot to look at the clock. Somewhere around 17-20 mins. Totally spaced!
***
Yesterday.
A) NFT
10 ghd hip extensions
15 jump squats
x 5 rounds
+
1 min row
1 min AB
x 3 rounds
B) Deadlift
EMOM 10
1 rep 180# + red bands + 4″ deficit
C) Back Squat
EMOM 12
2 reps 165# + red bands
D1) Rear Foot Elevated Split Squat
@3010; 6 reps/side x 4; rest 1 min
40 x 6
45 x 6
50 x 6 x 2
D2) Sumo Good Morning
@3010; 6 reps x 4; rest 1 min
133 x 6
153 x 6
158 x 6 x 2
E) RTW- Easy movement
25 cal bike erg
5 BJO
25 cal EB
25 DU
x 20 min
4 rounds plus 10 bike erg cals
Subbed in 350m ski erg because there were no echo bikes. Took about the same amount of time as 25 cal on bike erg so figured it was fine.
Thanks to Coach Keith for “tricking” me into doing 24″ (ok 23 1/3″) box jumps for Monday’s workout. I really didn’t think I could do it, but I did. It was such a great confidence booster & I was in desperate need of one.