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
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!
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.
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, 8am
Short Circuit, 9am
Active Recovery, 11am
Open Gym, 2-4pm
Rick's Putting the "Hamner" Down CrossFit
12 Great Exercises to Warm Up and Activate Your Glutes BarBend