CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
EMOM 15:00
A: 12 Unbroken Deadlifts
B: 24 Sit-Ups
C: Rest
Notes:
The deadlift weight can stay the same or go up through the workout but the intention is stready hard work, not to blow up.
ASSISTANCE
3+ Rounds of:
1:00 Plank or weighted Plank
8 KB Snatches
4 KB Windmills
Notes:
Perform the plank, then 8/4 on one side then switch arms and perform 8/4 on the other.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds of:
10 Alt Quadruped Shoulder Taps
10 Yoga Push Ups
10 Alt Heiden Jumps
Strength
A1. Half Kneeling Windmills
4 x 8 – 12 Reps Each
A2. 1:00 Tall Plank into AMRAP Push Ups (-2)
4 Sets
Notes:
No rest between the plank and the push ups. At the 1:00 mark go immediately in to the push ups, but save a couple of reps in the tank!
Conditioning Intervals
AMRAP x 3:00
10 Alt DB Snatches
10 Sit Ups
Rest 3:00
Repeat for 4 Sets in Total.
The Wim Hof Method @ CFSBK
On Sunday, June 27th from 4-8pm We’ll be hosting Michael Christoforo for a Wim Hof Method Seminar at 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.
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.
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
Re: The Wim Hof Method
If you’re on the fence about participating in the workshop, jump off and get in. If you’ve been doing this stuff for a bit, you’ll come away with a new perspective on it. And if you haven’t, then it’ll be an experience like no other.
You’ll be in great hands, too. Michael and his crew are aces.