Workout of the Day
METCON
5 Rounds for time of:
21 Air Squats
15 Kipping Toes to Bars
9 Power Cleans +/155/135/95/75/…
Rest 1:00
Notes
Start today’s workout at a smooth pace that you could sustain for up to 3 rounds in a row. In each rest period, focus on slowing down your exhales and returning as close to baseline as possible. Then, aim to increase your effort and hold pace or get a bit faster as the rounds go on.
Choose a barbell load that you could cycle for a few reps if desired, though working efficiently through quick singles is a fair approach for today.
Toes to Bar should be achievable in 1-3 sets, so scale volume or modify movement as needed.
Scaling:
A. 6-12 kipping TTB
B. 6-8 strict TTB
C. 12-15 kipping leg raises/knee raises
D. 15 Sit Ups
CrossFit Group Class Programming Template (WK1/8)
Coaches Erick, Katie and David’s first round of todays workout. Despite coming out out, David had the slowest total time of 14:14 (womp womp)
Tomorrow @ CFSBK: WIM HOF METHOD SEMINAR
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. 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.