Clean and Jerk
Every Minute on the Minute x 3:00/Rest 1:00 (x3):
Clean and Jerk
Sets across for each EMOM. If they feel great then add weight during the rest minutes. Aim to be somewhere around where you were last week.
Post loads to comments.
Exposure 4 of 8
5 Rounds for Time:
7 Thrusters 95/65
7 Bar-Facing Burpees (Open standard)
Short and sweet burner. Set a fast pace and try to hang on.
Post time and Rx to comments.
May 25th: 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 first workshop we hosted back in March was such a success, so we’re bringing the Wim Hof Method team in May!
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
Saturday, May 25th from 4:oopm to 7:oopm
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
Yesterday’s Results Board: Back Squat | Double-Unders, Bike, Row
Thoracic Mobility for Olympic Lifters Catalyst Athletics
10 Years After an Exercise Study Benefits Persist NY Times
kate tk says
Goodness, I miss group class these days and I reeeeeaally miss working out in the morning. NLWC has been good, but it’s definitely a different sort of training mindset. Felt nice to just jump in today, work for an hour, & call it quits.
Well – I did do some pre-class squats for my NLWC programming:
103, 113, 123
Cleans weren’t perfect, but I haven’t cleaned in like…6 weeks? It’s all been jerk & snatch work. Jerks felt solid w/plenty of room.
Pretty sure my time was right around there. I started at a plodding sort of pace I thought I’d be able to improve on but…nope. My jumpers had no jumps. Pretty much stayed the same the whole time, which probably wasn’t a bad thing. A touch longer breaks going into rounds 4/5.
Daniel R says
Back in NYC!
8am with Brett and Whitney
C&J up to 225lbs – hadn’t done a heavy C&J in a long time. Push Jerk got a little sloppy at 225.
Metcon 6:06min Rx
Blergh, legs were dead.
Charles Smith says
10 AM with Brett and Whitney
Clean and jerks up to 135. Need to be a lot more aggressive on the second pull. jerks all felt solid.
Metcon in 5:25 @95#. just kept moving.