Friday December 18, 2015

We ease our way into the weekend with some Double Kettlebell situps with 53 pounds in each hand and then Every Minute on the Minute 5 pullups and 5 Dips for 20 minutes. We are all a little sore from this week and some will be running the Lookout Mtn race tomorrow. Easy day. Enjoy your weekend

Posted by Tom Rowland Training on Friday, December 18, 2015

Linda left us all more than a little sore yesterday so I planned a pretty easy day today to get us moving, eliminate lactic acid and get ready for a great weekend. 

Kevin remarked that it seemed like Festivus today with feats of strength and the airing of grievances (Seinfeld).  We did double kettlebell situps with 53 pounds in each hand and some other core work and then hit the workout of the day:

Every Minute on the minute (EMOM) for 20 minutes

5 pullups

5 dips

Some days it is nice to back off the intensity and have a conversational pace.  I had a good time this morning working our way through a relatively simple and easy workout.

Update on Wim Hof breathing:  I have been experiencing a plateau for the last couple of weeks.  When I first started this method, I saw rapid improvement in my breath retentions but soon after they began to drop and eventually simply plateaued until today.  I was getting around 2 minutes for each one but really not getting any further.  Without worrying about the time, I continued along with the program and saw significant success in other areas like my running, several workouts, many PRs and an overall feeling of being less tired and more focused.

Today, my retentions started around the same but on set 2, I went for 2:30.  Again on set 3 and 4 I hit 2:30 and on set 5 went to 2:40.  This was exciting to me because it is the first time I have seen improvement in 5 or 6 weeks.  Some of us are seeing times of 5 minutes or more on the breath retention with lungs completely empty but I have just not gotten there yet.  Today gave me hope that I will continue to improve and may be able to make it to 3 minutes or longer.

Many people have communicated by email with me about the Wim Hof Method.  If you are trying this, I am very interested in your results.  Leave a comment or email me at and let me know what kind of results you are experiencing.