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Crush Week: WOD 2.15.17

Every minute on the minute x 24 minutes (6 rounds each):

1) 7 Front Squats 185/125
2) 10 Calorie Row
3) 15 Wall Balls 20/10, 14/9
4) Rest

A full Clean counts as first rep on the Front Squats, and the reps should be done in one set. No rack. Aim to go hard on each minute.

Post work and Rx to comments.

The Iron Maidens of CFSBK: Sophia White

The Iron Maidens Raw Open is this Saturday! 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 almost $26,000, and we need your help in the final push towards our goal! You can donate to a lifter's campaign by going here. Let's try to pass $27,000 raised by the end of the day!

So far we've brought you Allison K., Derrian R., Lady Fox, and Meredith R. Our fifth and final Iron Maiden is another first-timer, Sophia W.!

Sophia, thanks for capping off the Iron Maidens of CFSBK series. Tell us about your athletic background. How and when did you get started with barbell training?

I have been a fitness buff for most of my adult life. I love running, spinning, strength training and yoga. Running comes naturally to me, and I have learned to push through pain to endure. There is nothing like the discipline, willpower, and pride that running a marathon brings. It is a physical and mental victory for yourself.  I was sidelined in the summer of 2014 from a stress fracture of the ankle. I was devastated to say the least that I was not able to do any form of physical activity which is a major part of my lifestyle.  I spent time rehabilitating, working on my mobility, and exploring alternate exercises to gain more strength. Once I got the green light from my doctor, I started strength training, along with walking (and eventually running) at my local track and began noticing changes in my body. I got back into the gym doing double workouts and would periodically go in the weight area, but I was intimated by the heavy lifters. I hired a personal trainer that went through the standard lifts, and he kept asking if I've done CrossFit before? I replied, "About five years ago, why?" He said, "You have great form and movement that I only see from CrossFit athletes." It was a funny moment for me. Once my package was complete, I decided to look into barbell training at CFSBK. I started working with Coach Jeremy in May 2016. We discussed my prior injuries and weaknesses. I like his keen attention to my squats and his constant reminders to "drive with the hips."

This is your first time competing in Iron Maidens! What are you most looking forward to?

I am looking forward to this gathering of strong, like-minded, fierce, and empowered women who come together to provide the most warm and welcoming, inclusive, body-positive event in my CFSBK community. I hope that all the young women of Grace Outreach and others in the audience that day will understand what it means to have strong women around them and that we are not just lifting the barbells but lifting them up for SUCCESS.

How has lifting impacted you athletically and personally?

I'm grateful that I found out the truth about lifting heavy weights and seeing the definition emerge. I have grown stronger physically and discovered that I have mental strength. I'm happier, healthier, and have something to continue striving towards. I do not compare myself to others! Everybody is different. Everybody has different genetics. Special thanks to my Coaches Jeremy and Margie for paying attention to the little things that matter most. They make sure my training is effective by keeping the weights challenging, working hard, advising me to focus on my breath rather than just going through the motions.

Saturday's Schedule

This Saturday we'll be running on a modified schedule for Iron Maidens. Here's what you can expect:

CrossFit Group Classes: 8am, 9am, 10am
Yoga for Athletes: 10am

Strong Fit,
Short Circuit,
Active Recovery,
Open Gym,

Rick's Putting the "Hamner" Down CrossFit
12 Great Exercises to Warm Up and Activate Your Glutes BarBend

Reader Comments (6)

Sophia!!!!!! ♥

February 15, 2017 | Unregistered CommenterCam

Forgot to post last night:

A. 3x:
3 min assault bike @ 50 rpm
inchworms, lunge twists, crab walk, etc.
5 fsq + 3-5 thrusters @ 45#

B1. BSQ: 3x5 @ 180#
B2. Single Arm High Pull: 3x8 @ 45#

*squat is feeling more controlled, on tension, safer, and smoother than probably ever before at this weight. the patience and work is paying off. always learning.

C. Jackie : 8:42 RX’d

Row in 4:10
Thrusters 24-16-10, done at 7:09
Pull-ups: 8-4-3-4-2-2-1-1-1-1-1?

*previous: 10:13 in 2014, and I think somewhere around 9:30 in 2015.
*could have stayed on the bar for a first set of 10-12 pull-ups, butterfly was feeling good but didn’t want to break down right into singles after that. hmm. after the first couple sets, it wasn’t really the grip or pull, just gassed and too tired to keep tension for a solid swing.
*think the row pace was right on.
*rested at least :15 each time I put the bb down, plus probably :15 transition from row to bb. so... this is where to shave the time.
*would like to repeat soon and go for two sets on thrusters or rest it on my shoulders, and a bigger set to start pull-ups to see what happens ;-P !

February 15, 2017 | Unregistered CommenterWhit H

Back from vacation but got hit by food poisoning on our return :/
Came in for some light stuff

10 min AB easy
10 min C2 easy

Snatch Pull + Hang Snatch
132 EMOM x10

Power Clean + Jerk
187 EMOM x10

Paused BSQ
245x2, 275x2x2

Paused Bench
165x2, 195x2x2

Sumo Deadlift

Felt good do move.

February 15, 2017 | Unregistered CommenterFox

Came in for a lil bitta fitness:

Convinced Katie E to come in and do DT with me:
12 Deadlifts (105#)
9 Hang Power Clean (105#)
6 Push Jerk (105#)

Completed in 6:50. Haven't done this one in a year and a half or so. Previous time was 9:11 so I'm stoked about the PR. Key to this one is staying calm, its so easy to freak out on this workout. Took all of the deadlifts slow and mixed grip to save it for the PC's. All deadlifts done in 11, then regripped to hook for my 12th and went straight into hang PC. Hang power cleans were 9,9,9,5/4, 5/4, straight into push jerk, all OH unbroken. This only really hurt my grip and the push jerk sucked in the last round. Otherwise it felt okay!

***Assault Bike flush 10 min***

Still trying to get my HSPU so did some EMOM work with the ol-blondeNADO!!

12 min EMOM:
odd- 5 strict HSPU, followed by 10s L sit hold in paralettes
even- 7 burpee box jumps

L sits felt surprisingly nice, held the 5 strict for the first 3 rounds then eventually broke to 4/3/4 (did my missing reps afterwards), and did burpee BJ bounding, and purposefully synchronized with Whit

Felt good today. 5k row tomorrow.....blergh

February 15, 2017 | Unregistered CommenterK HarpZ

nice evening session. legs are sore from jackie.

A. 3x
:20-:30 Inversion (wall walk, one arm HS hold, wall facing shoulder taps)
7 butterfly pull-up
5ea single leg something: lunge with twist, lateral squat, split sqt

3x, increasing pace, with 6 min rest in between:

25 toes-to-bars
50 double-unders
15 squat cleans, 85 lb.

3:37 (TTB: 12-7-4-2, cleans all singles)
3:17 (TTB: 10-6-5-3-1-1, cleans 3, then singles)
2:45 (TTB: 10-6-4-2-1-1-1, cleans 5, then singles) -- pretty dead after that one!

goes to show that breaking it up more doesn't necessarily matter. I rested less on the TTB sets in rounds two and three and just picked up the pace on the BB. DU's unbroken last round. wasn't necessarily aiming to break them up in first two rounds, but had a trip or two.

C. EMOM x 12 w/ KHarpz!
Even: 5 box piked HSPU + :10 L-sit on parallettes (spicy after TTB)
Odd: 7 burpee box jump (bounding, synchronized funtimes)

D. 20 min assault bike cool down, easy pace

February 15, 2017 | Unregistered CommenterWhit H

Loved the IM write ups so much! Nice to learn about these strong ladies at the gym.

6:30 with MelRo

EMOM: 72# FSQ/rows in 30 seconds/14# wallballs
This workout freaked me out all day bc I thought I had to do 10cals on the rower which takes me forever. It was OK! It's over.

February 15, 2017 | Unregistered CommenterKate Tk

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