Today’s Programming
STRENGTH
A1: Floor Press
4×8-12
A2: Double Kettlebell Bent Over Row
4×8-12
Notes
For the floor press, control the tempo down and hold the bottom on tension for a 1-2 count before driving up. There should be no bouncing whatsoever on these.
For the Double Kettlebell Row, make sure to keep your back angle static and not use any hip extension to assist the upward motion of the bells.
METCON
For Time:
400m Run
21 Ring Push-Ups
21 Box Jumps
400m Run
15 Ring Push-Ups
15 Box Jumps
400m Run
9 Ring Push-Ups
9 Box Jumps
Notes
The buy in for ring push-ups is the ability to do 15 unbroken strict push-ups. Otherwise perform normal push-ups, banded, knee or incline as space allows.
Bike Sub: 20-30 cals (2-2:30 effort)
CrossFit Group Class Programming Template
Alchemy @ Home
Warm-Up
2-3 Rounds:
3e Press + Windmill
10 Alternating Table Top to Reverse Bridge Plank
10e Side Plank Hip Dips
5 Yoga Push Ups
Strength
A1: Chair Dips
4 x 5-10 Reps
A2: Quadruped KB/DB Drags
4 x 16-20 Alternating Reps
Conditioning
3 Rounds for Time:
50 Low Box Runners
21 Arm Sumo Deadlift High Pulls
18 Squats
15 Sit Ups
12 Push Ups
Super Karl sets up for a Super Deadlift
Wim Hof Method Seminar @ CFSBK Sept 12th
Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology.
These workshops are limited to 25 participants, and Instructors often choose to keep them much smaller. 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.