Bench Press:
Heavy 5 @2011
70% x 9-12 x 2
Warm up to a single heavy single at tempo, slightly heavier than the 5 from a few weeks ago if able. 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 5RM. Finish with 2 sets of 9-12 reps at 80% of what you did for today’s heavy 5. These sets should be challenging but leave a rep or two in the tank. Have spotters in place on all work sets.
Post loads to comments.
Week 4 of 6
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For Time:
15-12-9-6-3 Power Cleans 135/95
5-4-3-2-1 Ring Muscle-Ups
The barbell loading should be medium heavy, unbroken on the fast end. Scale volume on the Muscle-Ups (to as few as 1 per round as needed or modify to 3x Ring Dips/Push-Ups.
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
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All Lifts Are Technical So Learn to Do Them Right Breaking Muscle
Upgrade Your Oatmeal Like a Pro Athlete Outside
Hey everybody! Do my puzzle! (requires downloading the free Across Lite program)
7 AM was so fun!
130 on the bench. Were we supposed to be going at 80% for the 9-12 instead of 70%? In week 1 we did 80% so it seems odd to be lifting less (in both percentage and absolute numbers) for the 12s than in week 1.
I was kinda dreading the WOD. I haven’t really cleaned from the floor in like a year and a half, because Frankie has been working me in higher start positions. (I’m a slow learner.) It was a little awkward, but fine? I did most of the cleans as singles, preferring to drop the bar and get it back quickly rather than worry about organizing TNG. 6:16 at Rx weight with pushups.