Bench Press:
Heavy 1 @2011
70% x 9-12 x 2
Warm up to a single heavy single at tempo, slightly heavier than last week’s 3. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 1RM. Finish with 2 sets of 9-12 reps at 70% of what you did for today’s heavy single. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets. If you’re newer to benching, work up to a heavy 3 again this week, following up with 2 sets of 9-12 reps at 75% of today’s heavy 3.
Post loads to comments.
Week 3 of 6
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For Time:
600m Row
Then, 3x
12e Single-Arm Dumbbell Push Presses 50/35
9 Burpees
6 Kipping Toes-to-Bars
The dumbbell should be medium heavy and unbroken. Modify the Toes-to-Bars to Hanging Leg or Knee Raises or to 2x Sit-Ups as needed.
Post time and Rx to comments.
March 29th: Wim Hof Fundamentals Workshop Returns to CFSBK
Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo 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. This time CFSBK members receive 20% off with the code below!
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.
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 29th from 3:00pm to 7:00pm
Price: $125
CFSBKers receive 20% off with the code fertilesoil!
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
- Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donated it to CHIPs in two weeks.
- Psst, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info. Sign up HERE or via the link on the sidebar to the right!
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Fraser Credits CrossFit for Teaching him Confidence, Talks Legacy Morning Chalk Up
Why Is CrossFit Focusing on Senior Citizens? BarBend
I can’t math today. 80% of 145 is 115, not 105 like I did for my long sets.
On a happier note, at least I hit 145, NBD! Nice to know I still have a bodyweight bench on a random Wednesday.
WOD in 8:03 with 2:30 bike instead of row (soooo many people at 7 AM today!) and HLR instead of T2B. One of these days I’ll have some rhythm on the real thing.