Toes-to-Bar Skill Work
5-7 Unbroken Toes-to-Bar Every 90 Seconds x 7 sets
Practice Kipping Toes-to-Bar, Hanging Leg Raises, or Hanging Knee Raises for 10 minutes
The drills found in this video can be helpful if you have the strength to do some strict reps but have difficulty maintaining the rhythm of the kip.
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Rear Foot Elevated Dumbbell Split Squat
3 x 8e
Use a “faster up-slower down” tempo. Heavier than last week. Here’s a useful video!
Use a “faster up-slower down” tempo. One work set. NOT a 3RM. Go by feel and leave 1-2 reps in the tank.
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Week 4 of 6
Dumbbell Lying Triceps Extensions
Rest 1:00 between sets.
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Saturday, August 17th: 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, August 17th from 4:00pm to 8:00pm
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
News and Notes
- 11am Active Recovery is cancelled this Saturday, August 17th and Sunday, August 18th.
- We are hosting a potluck at Prospect Park this Saturday, August 17th from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! Details can be found on the event page.
Our Brains Tell Stories So We Can Live Nautilus
5 Exercises to Improve Your Deadlift Breaking Muscle
6 AM class ’cause I’m on an 8 AM call right now :/
I was pleasantly surprised that kipping HLR were pain free. I’m getting tantalizingly close to touching the bar with my toes with the kip.
RFESS 25# DBs, FSQ at 155. Also pain free, yay!
Tricep extensions at 12.5#. Maybe could have managed 15 but I’m not sorry I chose that weight since I’m pretty sure I did them perfectly and they’re a new movement to me.
David Osorio says
(45×5, 135x3x2, 165×3, 185×1, 205×1)
1+1/4 Pause Squat
Reverse+Forward Axle Bar Lunge
4 Rounds NFT
10cal Erg Bike>Assault Bike>Rower>Ski Erg
5 Unbroken Ring Muscle-Ups
Completed, very low intensity
About 20 Minutes of Stretching and foam rolling
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