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Friday
Feb172017

Rest Day

Everything You Need to Know About Iron Maidens 

Tomorrow we'll be hosting the Iron Maidens Raw Open powerlifting meet from 9am to 6pm. This event will be running out of 597, and the platforms in 608 will be used as a warm-up area for the competitors. We will still be running group classes at 8am, 9am, and 10am in 608. Yoga for Athletes is also on for 10am in the Annex. The following classes are cancelled: Strong Fit, Short Circuit, Active Recovery, and Open Gym.

What else? Well, as you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send women from Grace Outreach to college. As of today, we've raised $30,887, surpassing our original $30,000 fundraising goal. We're not finished! The more money we raise, the more women we can help. If you haven't donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter's campaign.

Last, but certainly not least, there will be food and drink, so come hungry! Cafe Grumpy will set up an espresso bar, Liddabit Sweets will have a table, and Kimchi Taco Truck will be selling delicious food outside.

________________
Yesterday's Whiteboard: Dumbbell Snatches, Burpees, Double-Unders
Beating Mental Blocks in the Snatch and Clean and Jerk Catalyst Athletics
How to Time Your Coffee for Maximum Effectiveness NY Mag

Reader Comments (14)

Saturday's Programming

Team WOD

In teams of 3, complete the following for time:
1 Mile Run
120 Wall Balls
120 Burpee Box Jumps
120 Russian KB Swings
1 Mile Run

The runs must be completed with all three team members running together. Choose weights and heights that allow you to move through quick sets, breaking up the WB, BBJ, and KBS as desired. Time is called when all three team members complete the 2nd mile run.

Post time, Rx, and teammates to comments.

February 16, 2017 | Registered CommenterDavid Osorio

Yesterday: 5k row: 21:30
Zoned out hard to Todd Terje for this one, following w/ @cam. It was a power move. Felt like I was row raving. That would be a 4 second PR from July. Lol. I need to work on monostructural endurance. I don't waaaaannaaa :(

Forced myself to skip the group class WOD and rolled out on the mat with DO for a good bit.

February 17, 2017 | Unregistered CommenterK HarpZ

Following discussion w/ @cam**

February 17, 2017 | Unregistered CommenterK HarpZ

7am with McDowell doing Saturday and no one would do it with me! Sad face.

JK, it was hard but OK: 32:24
1 mile in 8:45ish
40 wallballs, 14/9
40 burpee box jumps, 20" box
40 KB swings, 20kg bell
1 mile in 10something

Thanks to McDowell for taking care of all my stuff and getting me tissues and keeping me moving. I thought hard about just running home on the first mile.

(That pic of Stella is awesome!)

February 17, 2017 | Unregistered CommenterKate Tk

This pic certainly says it all! What a great moment that was xx

February 17, 2017 | Unregistered CommenterCharlie

Awww thanks you guys. That was pretty much the best day all year for me. I'd been chasing the 300 club for SO LONG and I cried like a baby when I finally made it! My husband showed the video of my deadlift to his sister and she said, "Is Stella all right? She put her head in her hands right after she did it..." Hubby: "Girls cry when they're happy."

Can't wait to be on the other side of things spotting you strong ladies tomorrow. If you're on the fence about spectating, please come! There really is nothing like the energy and joy of the day.

Dragged myself in for Short Circuit today. I brought home a gross head cold from my trip to London, so I have had ZERO interest in all this Crush Week nonsense. SC turned out to be the perfect choice for recuperating. Thanks Brett!

February 17, 2017 | Unregistered CommenterStella

Noon class Thursdays work with Brett

Muscle-ups are still a long way away. Want to work my shoulder stability more to prepare. Whit gave me a little assist on a kipping pullup and it was the closest I've come to cycling one! Thanks Whit! I think I need to work my grip strength too, because I have a strict pullup on a narrow bar, but no dice on thicker ones.

WOD: 3 rounds 12 reps

Performance at 17.5lbs! Brett suggested to do the full snatch and it was totally awesome. I love dumbell snatches. Left arm significantly less stable, but became better of the two when heart rate went up, keeping the shoulder up and close to the ear when punching up was helpful. Right arm stronger so it gets away with shit. Could get under these really fast in some cases so excited to try out full ROM a little heavier. DU's are not consistent under duress but got all 24, broken up by 4's in the last round. Very pleased. If we could just sub rope climbs for burpees this would be my ideal workout.

February 17, 2017 | Unregistered CommenterKarina S

Ooooh Stella looking badass as hell!! All this IM stuff is so super-inspiring...and definitely makes me want to sign up next year : ) I'm also inspired by Kate, who one-woman'ed Saturday's workout this AM like a champ. It reminded me of when I opted to do Murph by myself the day after Memorial Day in group class (?!?!). Those laps around the block get dark. Anyway, go Kate!

7AM doing Thurs with Brett. I was off this morning. And everything about those 1-arm DB snatches feels wrong. 3 rounds + 4 burpees switching between 15# and 20#/power snatches and full snatches. Basically I was a hot mess. Oh well, tomorrow will be better!

February 17, 2017 | Unregistered CommenterKirby

Everyone go to Iron Maidens tomorrow! It is one of the best events at the gym. It is loud, inspiring, and energizing. All or most of you will shed a tear or two watching these tremendous women.

February 17, 2017 | Unregistered CommenterJoy

CFSBK--Midwest

Feeling decidedly uncrushy... 20minute row 253cal./4347m.

Best wishes to the Iron Maidens!

February 17, 2017 | Unregistered CommenterPeter Hoppmann

6am with Nick doing Saturday with Dan L. and Ian

32:45
1 mile in 8ish
12x10 wallballs, 20/10
24x5 burpee box jumps, 24" box
6x20 KB swings, 32kg bell
1 mile in 8ish

Our 2nd run might have been a bit faster than 8min and it felt better than the first. 2 to 1 rest made this a very manageable workout. Toughest part was trying to hit the gas on burpee box jumps.
Thanks to McDowell for taking care of all my stuff and getting me tissues and keeping me moving. I thought hard about just running home on the first mile.

(That pic of Stella is awesome!)

February 17, 2017 | Unregistered CommenterDan G.

Took 12pm class with Brett. Was fun to do a workout in group class with... you know... other awesome humans!

A. Bar MU work was good... kip is getting better. Did maybe 5 singles and a few doubles.

B. WOD:
12 alt DB snatch @ 35#
12 burpees
24 DU

5 Rounds + 24 reps

35# is a little over 25% BW but is obviously what the DB weight will be in the open. Happy with how this went, just tried to stay on a pretty tight pace and not fall off. Legs were feeling it on the snatches by the fourth round. Left a little left in the tank.

C. (after class)
~18-20 min, easy/mod pace:
400m row
8 OH walking lunge (35# DB's, each hand)
80' Farmer Carry L @ 24kg
80' Farmer Carry R @ 24kg
4 standing ring rock throughs

did 4 rounds in 18:50 and left it there. row was around 2:08-2:12. those lunges are pretty shitty haha!

D. strict MU practice
failed 1. got 3 singles, with a ring-rock on the last two! never done that before.

E. spending all my money at whole foods

February 17, 2017 | Unregistered CommenterWhit H

6am with Brett doing tomorrow's work

33:22 Rx with Brendan and Fun-time Bobby

1st mile in around 7? Didn't look at the clock
Wall balls in easy 10s
Burpee Box Jumps in 8s
KB swings in 20s (32kg)
2nd mile I'd guess around 7 minutes (I was a bad partner here and just ran as fast as I could). I came in around 32:00

Special shout out to Joy who finished FIRST in a workout that involved a 2 mile run and wall balls!

Looking forward to volunteering at Iron Maidens tomorrow!

February 17, 2017 | Unregistered CommenterSteve

OG

Did some bar muscle ups... good to know I still can! WOD was 5 reds + 2 snatches. We hired a new guy at the office so hopefully will be making my way back to 6am soon! Miss you bitches.

February 17, 2017 | Unregistered CommenterBrad D

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