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Monday
Feb132017

Crush Week: Push Press | Jackie

Push Press

Performance
1-1-1-1-1

Establish a new 1RM Push Press.

Fitness
5 x 3

Warm up and perform 5 sets of 3 at a medium-heavy weight.

Post loads to comments.

__________________

"Jackie"

For time:
1000m Row
50 Thrusters, 45lbs
30 Pull-Ups

This CrossFit benchmark workout is a leaderboard item. Be sure to keep your reps on point if you're aiming for a top spot! Go your hardest in any case. Baller status for unbroken reps on the Thusters and Pull-Ups. No bailing empty bars!

Post time and Rx to comments.

The Iron Maidens of CFSBK: Meredith Riley

The Iron Maidens Raw Open is now less than a week away! Leading up to the event, we've been posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare physically and mentally. This year, through competitors’ fundraising efforts, Iron Maidens will once again fund the Iron Maidens Stay Strong Scholarship. Last year, Iron Maidens participants raised $30,000, far surpassing the $20,000 goal. This year, our goal is to raise $30,000 to pay for 70% of college tuition for students in the College Prep program at the Bronx-based Grace Outreach. Right now we're at $21,421, and we need your help to reach that goal! You can donate to a lifter's campaign by going here.

So far we've brought you Allison K., Derrian R., and Lady Fox. Today's Iron Maiden is one with many well-deserved nicknames...

Name (and any nicknames): Meredith, Mer, Merry, Mer Bear, Megadeath

Megadeath! This is your first time participating in Iron Maidens. Is there anything you're particularly looking forward to or nervous about?

First time! I am terrified of being in front of the crowd for my lifts, but am looking forward to being part of the crowd for everyone else's. I tend to DOMINATE the back-corner squat rack, so lifting in front of spectators will be a new and nerve-wracking experience. But we have such a mind-blowingly supportive community at CFSBK and especially at Iron Maidens. There is so much support from management and coaches, and friends and family members. It will be incredibly inspiring, if also sort of super uncomfortable.

What are your goals for Iron Maidens?

My goals are really just to participate, get a sense of what it feels like to be in a powerlifting meet, have fun, and raise some money. If you had asked me this three months ago, my goals would have included huge PRs and unimaginably impressive feats of strength. But you know, life intervened, I got a new job, etc etc, the usual, and those were outsize aims to begin with. So now my goals include small PRs and walking away having spent some time figuring out and acquiring a better knowledge of lifting. I know a lot more about what my strengths and weaknesses are, and what I need to work on. Just spending dedicated time on it has allowed me to move past some long-term barriers and identify what’s behind some other ones. This is an outrageously ideal environment to start out in, and I’m looking forward to building on those lessons and going forward in my strengthening journey.

How has lifting impacted you athletically? Personally?

For me, both the meet and lifting are really about challenging myself and dedicating myself to doing something that is outside my comfort zone. I came to weightlifting through CrossFit, and to CrossFit through running (right), so this is all very far from my natural athletic inclination. And weightlifting is about one thing: strength. It is far too rare that women, individually or as a group, have an environment in which they can focus on just plain getting stronger. It's like, just not done, sort of, right? But there is no good reason for that. We get so many social messages about how women should be and look, and, frankly, what we should do with our bodies, that all gear us toward being the opposite of strong. CrossFit, strength work, and an all-female weightlifting competition all have inherent good in counteracting that. It’s a daily practice of getting better at being who you are when so many people are subtly (and not so subtly) saying you should be otherwise.

I’ve also been continuously struck by how lifting is so simple but so weirdly profound. Everything you do (rest, recovery, nutrition, programming, form, and mental focus) feeds into your numbers and how much weight you can get under on the bar. There are no shortcuts. You can’t ignore a problem in your form, for example, because it’s going to stop you sooner or later, and it could easily result in a devastating injury that will undo everything you’ve worked toward and then some.

And there is no getting around the simple truth of just lifting heavy. You can’t sacrifice form or programming, but if you want to get stronger you just have to suck it up and lift more weight. It is hard and uncomfortable and can be frightening, but you have to find that zone of “heavy” and get used to spending lots of time in that zone. Lifting is also a solitary thing, but in order to be your best you need other people. I am notorious for not wanting to ask other people for a spot (#awkwardopengymmoments), but you need to lift very heavy and in order to lift very heavy you need spotters. And you need people to check your form, ask for advice, and help troubleshoot roadblocks. It’s your lift, but you can’t get there on your own.

Finally, every lift is ultimately an act of mental and physical focus. There is no element of a lift that just happens. You have to focus on it and willfully make it happen. Letting your mind wander in the middle of a heavy lift will quickly send you into a world of hurt and trouble. Lifting forces you to do something difficult while simultaneously forcing you to focus everything on executing every component part of it. 

What a great answer! What's your motivation for competing in Iron Maidens?

Getting the chance to participate in an all-female lifting competition, surrounded by such a supportive community, next to all of these super-strong women, and for such an important cause, was sort of a no-brainer. The whole meet is about women getting stronger, and benefits women getting stronger not just physically, but in the rest of their lives. Education has been enormously important to me—everything in my life has been possible because of it. And everyone deserves that chance. It is unfair and arbitrary that the women Grace Outreach serves would be denied the opportunity to earn an education just because of the circumstances they happen to be in. So it’s about lifting, but it’s also about lifting each other up.

(Great line, right? DONATE MONEY.)
__________________
The Terrible Myth: William Kunstler
POV on PBS (Kunstler is CFSBKer Jess G.'s grandfather!)
Inside the High-Flying World of Estonian Extreme Swinging Atlas Obscura

Reader Comments (17)

6am with Ro and McD

Push Press - worked up to 205. Failed 215 and was feeling a little tight in my back so didn't attempt again.

Jackie in 6:28 - haven't done this in a very long time, but this was a 0:22 PR. Thrusters felt not as bad as I remember

February 13, 2017 | Unregistered CommenterDan L

Push Press: Worked up to 135, which is a PR from what I can tell - if nothing else a PR match. Tried and failed 140 - maybe if I had rested more. Next time.

Jackie in 11:10. First time doing this Rx. Thrusters in 4 sets, probably should have tried for 3.

LBBS: 135x5, 185x3, 215x2, 235x1, 240x1. Worked up to what I think will be my opener. Excitement/nervousness beginning to set in.

February 13, 2017 | Unregistered CommenterKayleigh

6am with RoDowell

Push press - 165, 175, 185, 195F
185 matches my PR. Considering how sore my shoulders felt from yesterday happy to match my old PR.

Jackie in 8:59 Rx
Row around a 1:45-1:50 pace
Thrusters 20-10-10-10
Pull-ups 5-5-5-5-3-2-2-2-1

Probably should have done thrusters in 3 sets instead of 4 and just sucked it up and stayed on the pull-up bar for bigger sets.

Best part of the workout was watching James rest during the thrusters in very different and uncomfortable looking positions. Pretty sure his rest consumed more energy than the thrusters.

Great write up Megadeath!

February 13, 2017 | Unregistered CommenterSteve

Good luck this weekend Meredith!

Ladies (especially first-timers), please seek me out if you need anything mansplained to you in the days and weeks leading up to Iron Maidens. I'm happy to contribute to the cause in any way that I can.

P.S. - I am donating directly to Grace Outreach this year. Too many strong women to choose from!

February 13, 2017 | Unregistered CommenterJay-Star

8 a.m. w/McDowell.

PP: 155, 165, 175, 185, 195 (PR!), 205F, 200F. Almost had 200. Next time.

Jackie: 10:07 Rx'ed. Previous best was 12:11 on 9/29/2016. Row in 3-and-change, thrusters steady and unbroken. Pull-ups fell apart, but not as fast as they used to. Slowly but surely...

February 13, 2017 | Unregistered CommenterChas C.

6am with RoDowell

Push press - 135, 155, 175, 185, 195
These all moved well, so might have been able to go heavier, but today didn't feel like a day to push it.

Jackie in 9:11 Rx
Row around a 1:40-1:50 pace
Thrusters 30-20
Pull-ups as 5 doubles then 20 singles

This wasn't as bad as I remember it. Perhaps I should have rowed harder or fought for unbroken thrusters.

Great write up. I'm really enjoying reading about our members outside of the occasional AOTM.

February 13, 2017 | Unregistered CommenterDan G.

Loving the Iron Maidens profiles

10 AM with BrRo.
45/95/115/120/125/135/140/145 on the push press. 25# PR. Pretty sure that
was about a year ago.
Metcon in 7:19 with jumping pullups.
22/18/10 thrusters, 12/10/8 pullups.

February 13, 2017 | Unregistered CommenterCharlesS

6a feat Jackie and guest appearance BK!!!!

Push Press - 205# pretty sure this is a PR

Jackie - 8:10
Thrusters were a bit of a disaster as Steve kindly mentioned and pull-ups were not much better. First time trying this workout. I don't know how anyone could stay on the bar for 30 pull-ups straight. I got to the pull-up bar about 10 seconds after Dan L go to it and finished almost 2 minutes later

February 13, 2017 | Unregistered CommenterJames A

hopped into 12pm group class to get myself moving right after clients this morning!

A. 2x:
:20 hollow hold
8 90/90 on xover symm
4ea single arm "bottoms-up" KB press @ 8kg. SO HARD on L side.

B. Push Press:
83x3, 103x2
113, 123, 133, 138F, 138 *PR

put a belt on for first attempt at 138 and think i got in my head. pushed it way out front. second attempt there felt very smooth, not too tough of a lockout. so probably have some room there. this is all about maintaining ab tension and focusing on a tight brace as i dip and drive.

fun lifting with Wally who is way stronger than he realizes ;-)

C. Clean, up to 5 medium-heavy singles:
121x1x2
132x1x2
138.6
143
149.6 x 1 x 5

feeling pretty sharp here; legs getting stronger! (91%)

D. For Time:
50 cal row
40 deadlift @ 155
30 TTB
20 thrusters with 35# DB, each hand
10 ring muscle ups

Time: 16:25

row: 3:22
DL: done by 6:40, 10-9-8-7-6
TTB: done by 8:34, 7-5-4-4-3-3-2-2
thrusters: done by 11:10, 4x5
MU: shit. show.

I can't really remember, but i may have missed my first rep. was trying without false grip which has been working, but after all the other stuff... no bueno. failed at least 3 here, one or two of which was going for a second rep. good learning experience: 10 at the end of a midline-frying chipper is way different than 2-3 at a time in the middle of a sustainable AMRAP. will work these under fatigue a bit more! did a set of 3 unbroken a few minutes after I recovered.

E. about 30 min seated stretching: forward folds of various kinds, a few twists, etc. felt great.

February 13, 2017 | Unregistered CommenterWhit H

10AM with Brett and Arturo

Press: 105x5x3

Jackie with 15 strict pull-ups: finished in 8:58.

I'm wrecked.

February 13, 2017 | Unregistered CommenterSamir Chopra

5:30 class
11:08. 2 seconds faster than Kayleigh in a workout with rowing... just sayin'. Might be my greatest crossfit accomplishment.

Row: ~5:00, like always. :/
Thrusters: 15-15-10-10
Pull-ups:8-7-6-3-3-3


Would NOT have broke up those thrusters if I knew Joulie Foucher was there! New motto: Do every WOD like JF is watching. Also, apparently she was on my HS gymnastics team that was shared between two towns. Didn't know she was from Michigan. If only I knew that earlier!!
:***(

February 13, 2017 | Unregistered CommenterAllie B

Will someone please post Joulie Foucher's Jackie time? Thank you. (Go Blue!)

February 13, 2017 | Unregistered CommenterChris A.

I was so enamored with JF I forgot to say go Meredith!

Also, PP:75-85-95-105(f)-105-110(PR)

Also, please tell us her Jackie time!

February 13, 2017 | Unregistered CommenterAllie B

I Love MEGADEATH!! (THE HUMAN, NOT THE BAND!)

So stoked to workout with Julie Foucher today at the 6:30pm Group class.

Push Press
95x5
135x3
155x2
185x1
195x1
205 F (belt popped off during the dip drive which spooked me and I missed)
205 F (out of steam!)

"Jackie"
Row 1000m (3:59.4)
50 Thrusters, 45lbs (Unbroken)
30 Kipping Pull-Ups (28-2)

7:33
I should have chalked up before I hopped up on the bar. There was some sweat on the bar and by the 10 rep mark I was having to shift my hands around to find a grippier spot. Alas! This felt pretty easy today actually, I need to keep the row sub 2:00 the whole time and learn how to butterfly if I'm ever going to squeeze this down any lower.

Julie's Time was 6:35
She's incredible! So friendly and humble!

February 13, 2017 | Registered CommenterDavid Osorio

Today was bonkers, came in with quite the list to accomplish:

1RM BSQ: 209, 215, 225, 235, 243, 251 (6# PR)
Went in with the mindset to find something heavy, not to PR. Everything was moving fast, so this worked out perfectly. Oh my god does it feel good to PR my backsquat. I've been stuck at 245 for 15 months!! I couldn't be happier and more excited for Iron Maiden this weekend

30 MU for time: 8:27 (1:00 and some change PR)
Practicing on the longer straps has helped a bit. Last time I tried this was August I believe

Group class:
Push press: 115, 125, 135, 145, 155, 160 (F)

Jackie: 8:40
Row was slow. I was gassed at this point. Lost my handles somewhere around 750M cause my hands were moist -__- Blew the eff up after the Thruster. But Julie was in front of me so come on...had to see if I could hang on and do them unbroken. All 50 unbroken! Then pull-ups were downright silly. 6-3-3-2- single fest until it was over. I'm glad I blew up though. It was cool to know I can push through 50 of those bad boys. Awesome energy at the gym tonight.

February 13, 2017 | Unregistered CommenterK HarpZ

Thanks all! So honored to share a blog and a gym with all of you (and Julie Foucher!?!?) Love you to bits back David, and Allie I can't wait to see you crush your lifts on Saturday!!!

February 13, 2017 | Unregistered CommenterMegadeath

Push Press 255. Should have jumped higher as barely failed 272. Still a PR.

Jackie 8:48RX

February 14, 2017 | Unregistered CommenterJohn Emmert

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