Single-Arm Farmer Carry
5-7 Sets x 10 Seconds.
Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10+ seconds without putting down and progress each week from there with the goal of building in weight each week.
Post loads to comments.
Week 3 of 6
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5 Rounds for Time:
40 Double-Unders
20 Russian Kettlebell Swings 24/16kg
10 Ring Dips
Modify Dubs to Alternate Foot Steps or 2x Singles as needed. The kettlebell load should be medium heavy for you and done in 1-2 sets per round. Modify volume on the Dips to as few as 5 per round, and/or to Matador Dips or Push-Ups as needed. Kipping is allowed on the Dips.
Post time and Rx to comments.
Upcoming Wim Hof Method Workshops 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. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar.
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.
Dates, Times, and Pricing
Fundamentals Workshop
Saturday, October 19th from 4:00pm to 8:00pm
Price: $125
2-Hour Breathwork and Ice Bath
Saturday, October 26th from 3:30pm to 5:30pm
Price: $45
Who are these workshops for?
These workshops are suitable for everyone, but do 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
Friday Night: Mario Kart Tournament at CFSBK
Get ready! This Friday, September 20th starting at 7:45pm, CFSBK is hosting a Mario Kart tournament. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be. We’ll be playing on the BIG SCREEN in 597. Please leave a comment on the event page to let us know which character you’d like to play as!
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5 Unique Biceps Exercises for Mass and Strength BarBend
What We Miss by Studying Mostly Men Outside
8 AM because I was at work past midnight last night. :/
Made 145 on the farmer carry, same as last week, and failed at 155 (got about 7 seconds in). Jack was like “that’s basically 10!” and I was like “only if you’re rounding to the nearest 10!” 😛
WOD: 10:50, modified as hell. Single unders*, 20# slam balls, and pushups. I am…not fast.
*Ro’s right: This is weird. Why is it that double unders often hurt, but I can clean a barbell OK? Questions to ask KHarpz when I have my PT session on Friday!
Hey guys! Shameless plug coming up:
I’m on the associate board for Impact Network, a non-profit that works to bring stronger education opportunities to children in Zambia, Africa (http://www.impactnetwork.org/). They also do a lot of work to empower young African women through exposure and access to sports, sex education, and more. Our annual fundraising gala is coming up this November and I wanted to mention two things to this community:
1) The event is called Chefs for Impact. This year (the 10th anniversary), it’s being held at Tribeca Rooftop on November 5th. It’s going to be a special night, bringing some of the city’s top chefs together for a 6-course meal, 4-hour open bar, live silent auction, art, and more. I’d encourage anyone that’s interested to check out http://www.chefsforimpact.org/ and if you’re really interested, get in touch with me for a discount code!
2) The silent auction at the event is one of our biggest fundraising opportunities of the year. Currently, we’re on the hunt for awesome/unique/any auction items. If anyone is interested in donating something, or has a connection that might be, I’d love to chat. (sarahlillianrobb@gmail.com)
This concludes my shameless plug. Thanks y’all! Stay swole.