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Front Rack Step-Ups / Chin-Ups | WOD 1.11.17

Front Rack Step-Ups / Chin-Ups Superset*

1A) Front Rack Step-Ups

Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

1B) Chin-Ups or Supinated-Grip Body Rows

Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.

Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment. Start and finish the superset with a set of Chins to get all 4 sets in.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post work to comments.
Exposure 4 of 8

Partner WOD

AMRAP 6 Minutes:
Calories Rowed
AMRAP 5 Minutes:
Handstand Push-Ups
AMRAP 4 Minutes:
Chest-to-Bar Pull-Ups

Break up sets as desired with the goal to keep moving as much as possible.

AMRAP 6 Minutes:
Calories Rowed
AMRAP 5 Minutes:
Push Presses 95/65
AMRAP Minutes:
Jumping Chest-to-Bar Pull-Ups

Break up sets as desired with the goal to keep moving as much as possible.

Post reps and Rx to comments.

Join Us for the Next Iron Maiden's Lift n' Learn Session

All IM competitors and IM curious are welcome!
January 22, 2017

Practicing the Commands and the Iron Maidens Stay Strong Scholarship
BYOProgram and plan to focus on practicing the judges' commands for all three lifts at Iron Maidens. We'll run through Squat, Bench Press and Deadlift to make sure you feel confident about following the rules during the meet.

At this final Lift'n'Learn before Iron Maidens, we'll be discussing tips and techniques for raising money for the 2nd Annual Stay Strong Scholarship.

Danae M. will be  providing information about Grace Outreach students, how the Stay Strong Scholarship fund has worked over this past year, and our goals for keeping it going in 2017. Superstar fundraisers Bethany Erskine, Christina LaBrie, and Halston Bruce will be talking about how they raised so much money to support our scholarship students.

About Grace Outreach and the Scholarship
The Iron Maidens Stay Strong Scholarship is operated by Grace Outreach, a South Bronx based non-profit that works with women to further their financial goals and gain financial independence. Students at GO face significant financial barriers to starting college. They are first generation college students who are low-income and working to support their families.

All of the money we raise supports a scholarship fund that pays for 80% of college tuition for undocumented students or women who have been victims of predatory for-profit colleges. Students in these financial situations have no access to financial aid dollars and the undocumented students are ineligible for most scholarships.

Now, more than ever, we are proud to be giving this necessary support to undocumented women who are working to improve their lives through education. This scholarship rewards persistence—the grit and determination to keep going during hard times. We believe this recognizes and addresses the reality our students face, and also captures the essence of the Iron Maidens Competition.

Donate to your favroite lifter(s) through the 2017 Crowdrise campaign here.

Yesterday's Whiteboard: Rest Day
4 Simple Steps to a Stronger Split Jerk Break Parallel
The Story Behind Gay Bob, the World's First Out and Proud Doll Atlas Obscura

Reader Comments (19)

Heads up fam - I was just harassed outside the gym this morning, about 7:10am. Older white guy, I'd say in his 60s, bearded, with a cute blonde dog whose leash was attached to the man's body. Approached Hunter and I with the dog and when we didn't stop to let the dogs meet, he started screaming. He followed me down Degraw and a little bit down 4th ave, screaming that I am the problem with America, that I want to put "people like him in ovens" etc. Got very physically close to me and Hunter, would not leave us alone until he found another person to scream at.

In hindsight, I should have just turned around and gone back to the gym... Hopefully he's gone now and won't do this to anyone else.

January 11, 2017 | Unregistered CommenterLady Katz

5:30am at Brick Boston DTX

They are mixing up the order in January here and doing the metcons first and then strength.


E2MOM for 20min:
5 hang power cleans
150m sprint row

Score is fastest and slowest time

I did the hang power cleans at 185#, fastest was :50, slowest was 1:04. I can’t feel my arms.

21-15-9 Deadlifts NFT

Did them at 225#.

January 11, 2017 | Unregistered CommenterMichaelA

So sorry to hear that @Lady Katz I've been harassed and followed on 3rd avenue before and it was a very scary experience. I'll keep an eye out today.

Past couple of days:

Starting to finally feel normal again. Finished week one of Bulletproof back, and have been trying to be more conscious of my posture at work/bracing more carefully at the gym. Haven't had any flare ups this week, so yay! Hoping to hit some cleans by next week if things are still feeling good.

-500M row for time: 1:44
I think this is about a 4 second PR. Trying so hard to snag that third place spot on ze leaderboard but, I suppose I need to figure out how to get more power out of my pull/stamina in my soul. It's never the lungs that get me, its the legs.

BSQ: 2x10 @ 145#
FSQ: 2x10 @ 135#
Back squat still feels easy, front squat felt easier too. Stayed at the same weight for the FSQ and only went up 5 with the BSQ because I was nervous I was going to get too aggressive again. I felt fine squatting last week at 140/135 but goodness gracious, my legs were destroyed for about 5 days. Trying to ease back into things.

- JT: 21-15-9
Ring Dips

DNF-ed the crap out of this. LOL! I just couldn't do it that day. I went for the first set of HSPU and the top of my head physically hurt touching the go-mat. I have no idea what that's about. Had a funny little sinus thingy happening over the weekend so I guess getting inverted wasn't ideal. Anyway, I got 21 HSPU, 7 ring dips in, started laughing about how horrible it was and stopped. This is probably one of 7 workouts that I've quit in my entire little crossfit life. Would love to come back and hit this one again in a few months. This workout is bada$$. A workout with glorifying pressing in multiple planes? holy shoulders.

Yesterday: Monday's WOD

Push Press + Push Jerk:
83x3, 103x2, 123x1, 133x1, 143x1, 148x1
Felt so good to put some heavier weight overhead. Was unhappy that I was extending a bit in my back as it got heavier. So i took my belt off for the final set at 148 to be sure I wasn't relying on it.

MEtcon: 11 rds + 17
24 DU
16 WB
8 T2B

Doubles were fine, did 8/8 on WB for a good while, then peppered in some unbroken WB sets in my final rounds to see how it felt to push, fine. T2B all unbroken. Had a big breakthrough with my toes to bar after watching whit demo them like a boss. I already know I have an inefficient kip in my hollow arch, but on the rebound I never thought to sequence bringing my knees to my chest FIRST and then flicking knees into extension. Extremely efficient and felt effortless. THANKS WHIT!

January 11, 2017 | Unregistered CommenterK HarpZ

6am with McDowell and Ro

Steps ups 95# x8 gross
Chin ups 15-15-13-14

WOD - 270 Rx partnered with Mark
Urg - 143
HSPUs - 65
C2B - 62
Fun partner workout today. Felt like a Saturday class. Chest to bar disappeared quickly. Were down to sets of 3 at the end

January 11, 2017 | Unregistered CommenterJames A

Friendly neighborhood librarian here: I HAD to figure out the title of book I was trying to remember in AR last night with Fox for the 'what are you reading' QOD.

Jonathan Unleashed, by Meg Rosoff. Quirky, fun read about some folks who own dogs in NYC, and of course some other stuff too. https://brooklyn.bibliocommons.com/item/show/11948533062_jonathan_unleashed

January 11, 2017 | Unregistered CommenterKate Tk

And, so sorry about the harassment, @lady katz. That's super scary, but appreciate the head's up.

January 11, 2017 | Unregistered CommenterKate Tk

That's sounds scary, Alex. Sorry that happened to you.


3 x 5 Strict HSPU
Superset with
3 x 5 Pull-ups

HSPU to 1 abmat- 3,2/2,2,1/2,1,1,1
Worked on butterfly pull-ups- need to get more hollow and keep kicking!

For time
400m row
25 T2B
35 burpees
45 goblet squats @16kg


Kept losing the rhythm on my T2B. Going to take Ro's advice and practice the rhythm with less ROM for the next few weeks. I have Joy to thank for getting me through the burpees; we were nicely synchronized there for at least 20 of them. I would have stopped otherwise! And Allan for not letting me put the KB down for 45 squats and making me try a little harder than usual on the last row.

This was fun!

January 11, 2017 | Unregistered CommenterCharlie

6am with McDowell and Ro

Steps ups 95# x8 gross
Chin ups 8s and 6s

WOD - 196 Rx partnered with Roy
Urg - 132
HSPUs - 22
C2B - 42
Fun partner workout. Should have pushed much harder on the row as the rest was all strength.

January 11, 2017 | Unregistered CommenterDan G.

Extremely sorry that happened to you, @lady katz, but glad you reported it -- will keep an eye out.

Yesterday: 5:30 p.m. doing Monday's work w/Whit.

Push press/jerk: up to 185#, failed 200# twice, second time just barely. Gonna get that next time.

Metcon: 6 rds + 32, attempts on the d/u's. Took the time to practice the TTB but still having trouble wasting a lot of movement.

Today: 8:00 a.m. w/Ro.

Step-ups: 75x8x3. For some reason these just clicked today. Think it was a slightly lower box and slightly firmer commitment to placement of the leading foot.

Chins: 3s across. Less good but was saving a bit of strength.

Metcon: 252 (119+78+55) w/Mike I., me doing the 95# push press and regular pull-ups, him Rx'ed. The row was my wheelhouse and Mike carried the rest. Shoulders smoked!

January 11, 2017 | Unregistered CommenterChas C.

OOF sorry to hear about the harassment outside. Never hesitate to come back to the gym myself or anyone on staff know if there is an issue.

January 11, 2017 | Registered CommenterDavid Osorio

Sorry to hear that, Alex. Sounds like a mentally and emotionally unstable person. Definitely come back into the gym next time if you feel threatened.

10am class (aka Goat Day)
Step Ups
95x8e x3
Tough. Maybe the toughest movement I've trained?

Pretty much the same as I've done each week. Trying to get all of these C2B but it's tough.

Partner WOD with Courtney
Row split about 1:20-1:30 ea = 100 cals
HSPU in 5+5 = 75
C2B split in 5+5 then 6+4 (with Court picking up the slack) = 75
So 250 all day. C2B felt harder than I expected them to after the first two parts. Partner WODs are always fun.

January 11, 2017 | Unregistered CommenterFox

Ugh @ladykatz

3x8 ea side stepups to a 24" box @22#. so. damn. hard.
3-3-3-5 chinups.

281 reps in the metcon with Sean-
121 cals
85 push press @ 95#
75 jumping chest to bar.

fun one.

January 11, 2017 | Unregistered CommenterCharlesS

Makeup from yesterday:

Step ups 3x8 each leg at 63#
Chin ups 2-2-2-4

Did the wod as a ghost partner and did 51 cals, 13 hspu (went too conservative) and 16 chest to bar ?

Thanks to Brett for all the help with working on the c2b technique during and after the workout!

January 11, 2017 | Unregistered CommenterJenny M

AG last night was so exciting, you guys! I got into a handstand, which I had not been able to do for well over a year!

My attempts at HSPUs didn't exactly go swimmingly, but who cares? I can do freakin' handstands again! Also, linking kipping pullups happened sporadically.

Can't say enough how much I am loving AG.

January 11, 2017 | Unregistered CommenterStella

Oi @lady katz that sounds stressful and awful. glad you got away ok.

I'm starting to really hate these step ups.

Went up 5lb this week, so 50lbs x 8 x 3.

Didn't need to rest between legs, so I've got that going for me which is nice.

Chinups were 5,5,5 green band.


Recruited a buddy who abandoned me for the pullups. 80 total cal (switching every 20), 87 push press (45lbs cause he didn't want to go higher and I was feeling lazy). Did green banded pullups for 2 min, think I got like 9?. Didn't have the heart at the end.

January 11, 2017 | Unregistered CommenterKarina S


Warmup: Assault Bike 5 minutes

1) FSQ 175x6x3

2a) Press 80x6x3
2b) Stiff Legged Deadlift 145x6x3

3a) DB Step Ups 20#x8x3, 20” box. Control descent. Hard!
3b) Strict Toes to Bar 3x10 Control descent.

4) Assault Bike Conditioning
6 Sets 10 Calories at MAX EFFORT. Rest 2 minutes between sets
:27, :29, :29, :30, :32, :35
-I died in the last 2. I hate the bike but am betting we'll see this in the Open this year!

January 11, 2017 | Unregistered Commenterlady fox

5:30 with McRo

Front rack step ups ugh:
33# x 12 x 3

Chin ups w/ green band: 5-5-5-4

Partner work with Katie, so fun!
Row: 85 cals (I think?)
Push press at #65: 100, I did sets of 10, Katie did sets of 20 because she is BOSS
C2B: 98, so close, I did jumping C2B in sets of 20, Katie kipping, again, like a boss

January 11, 2017 | Unregistered CommenterKate Tk

Yoga today then about 30 mins of fitness

5 handstand walks, each about 4 kick up attempts. I got some yardage (or maybe a yard) on a couple of them.

Superset Close Grip Bench Press & TTB
3 - 3 - 3 - 3 @ 83, 88, 93, 98# -- didn't know what my spotter situation would be so started conservative
15 TTB - unbroken, except last one came off the bar after 13 - hands slipping

5 mins of:
5 C2B -- 1st 2 sets unbroken, then 3-2, 2-2-1 -- should have stayed on the bar, but I was worried I'd miss and have to repeat reps
5 box jumps 20"
5 PC + PJ @63#
4 rounds, 5 C2B, 2 box jumps
That was fun. I think I could have pushed harder but it would have felt pretty bad. Probably went at 90%, which is good bc I've been staying at 80% for a long time. There was also the worry of being too fatigued to get the C2B. Had to keep it together for those.

January 11, 2017 | Unregistered CommenterLauren

Power Snatch + OHS
145lbs x 12:00

Hacked today's Metcon since I didn't have a partner

For Time:
60 Calorie Row
50 Strict HSPU
40 Chest To Bar Pull-ups

Completely forgot to look at my time when I was done, but the Row was kept above 1100 cals/H, the HSPU took forever and then I did the CTB pull-ups in 30-3-2-1-1-1-1-1

PR for unbroken CTB pull-ups!

January 11, 2017 | Registered CommenterDavid Osorio

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