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Crush Week: WOD 2.19.17

Power Clean Creatine Phosphate Battery Test

With a running clock, establish a 1RM Power Clean in 8 minutes.

Rest 2 Minutes then at 10:00

AMRAP 8 Minutes:
Power Cleans at 90% of your established 1RM from the first part.

The "CP Battery Test" is a way to measure your ability to recover between sub-maximal reps of a relatively low skill movement with a relatively low eccentric load—in this case, the Power Clean. It can provide a way to measure necessary pacing on a WOD that involves heavy liftting.

Sandbag Carries

4 sets, as heavy as possible:
200 ft Sandbag Carry

Bag must be held in front of the body, (i.e., in a bear hug). The goal is to carry as heavy as possible without placing the bag down. Rest as needed between attempts.

Post work to comments.

Winners of the 123lbs class on the podium at yesterday's Iron Maidens

The Iron Maidens Raw Open: Thank You and Results

Thanks to all who competed, donated, and came out to cheer yesterday. The 2017 Iron Maidens Raw Open was an enormous success, thanks in no small part to our wonderful, supportive community. Congrats to Margie and Danae on organizing a first-class event, and many thanks to our volunteers, judges, and front desk staff for keeping everything running smoothly.

Iron Maidens competitors raised over $34,000 to fund the Stay Strong Scholarship, which will send women from Grace Outreach to college. This far surpasses our original fundraising goal of $30,000. Thanks to all of you who donated! There's still time to donate if you haven't had a chance!

Iron Maidens would like to thank our generous sponsors: Cafe GrumpylululemonLeft Bank restaurant; Sara June SalonTwig TerrariumLiddabit Sweets; Threes BrewingFleishers; Bhoomki; Ample Hills Creamery; Starting Strength; SSOC

We've listed the top three lifters in each weight class below.

Lifter/Raw Total:

1. Coach Jessie Brown: 682.5
2. Astrid Girolamo: 642.5
3. Bethany Erskine: 615

1. Steph Mulder: 685
2. Katie Harper: 685
3. Rebecca Mulder: 675

1. Charlie Nagle: 752.5
2. Kayleigh Rose: 750
3. Marisa Ikeda-Iyeki: 745


1. Coach Jess Fox: 772.5
2. Halston Bruce: 655
3. Wendy Spooner: 635

1. Morit Summers: 840
2. Allison Keiley: 590
3. Megan Monette: 690

Wilks Coefficient Winner:
Coach Jessie Brown: 424.0

Iron Maidens All-Female Weightlifting Competition Returns to Gowanus Brooklyn Eagle
Why You Should Share Your Strength Journey BarBend

Reader Comments (18)

Well done ladies!

February 19, 2017 | Unregistered CommenterJay-Star


Handstand Holds

Bar Muscle Up Practice

With a partner complete 8 Rounds total of:
250m Row
20 Double unders
10 Push ups

February 19, 2017 | Unregistered CommenterArturo R.

My weight class and weight are incorrectly listed in the results spreadsheet! Can I get a recount? :)

February 19, 2017 | Unregistered CommenterRachel H.

Well done ladies!

February 19, 2017 | Unregistered CommenterJay-Star

Just throwing it out there, how about some 270m sprints for AG!? It's another nice day :P (this suggestion has nothing to do with the fact that I hate rowing)

February 19, 2017 | Unregistered CommenterAllie B

Sooo nice out! If @allie or anyone else wants to join, I'm planning a longish run today @ ~9mm pace. I've been doing East River Park around lower Manhattan to the Hudson Greenway, but I'm happy run in Brooklyn too. Cfsbk to BB Park and back is about 10k (then a run home would make it 10 miles - - perfect!).

Lmk if you wanna join (__dpack__ on insta), thinking 1 or 2pm.

February 19, 2017 | Unregistered Commenter__dpack__

Congrats to all the bad ass performances yesterday. Yall ladies are inspiring.

Sunday work out with snickers and ro- real fun today

242 clean

21 cleans @215

February 19, 2017 | Unregistered CommenterDh3

10AM with SnickerFox

Worked up to a not-so-great 175, so I decided to use 165 as my 1RM.

31 cleans @150.

Sandbags: 80, 100, 140, 100

Amazing day out. Go get some!

February 19, 2017 | Unregistered CommenterSamir Chopra

Yesterday was a blast per usual. Love the energy in the gym at this event!

Total: 685#

Squat: 235 (F), 235, 240
Rocky start. The bar felt a little off from the getgo on attempt 1. Between that and being in my head a little bit on the first lift I knew I didn't have it. Kind of sat in the hole and let the spotters help me out of that one so I could save energy (thanks guys!) attempts 2 and 3 were smooth. May have had more in the tank but I was happy that I was conservative

Bench:125 (F), 135, 140 (F)
I was a bit of a space cadet on attempt 1. My name got called faster than I expected so I ran up there, hit my head on the bar, and then missed the commands. Herp derp. Lift felt easy so I went up anyway. 135 went alright! 140 just wasn't there today, which is fine!

Deadlift: 275, 290, 310
Went in with the intention to make 15lb jumps but forced the 310 to try and tie Steph! Which was a good move. 275 and 290 felt alright so I figured why not! 310 was a GRIND. Woof dude. This rocked my system. Bar kind of came forward and my pull was a little wonky. But I pulled it off and I was pretty stoked about it!

Came in second under Steph who weighed in lighter this AM. My LFPB hero!!! So proud of her and all of the hard work she's been putting in!

Really awesome getting to see all of my favorite ladies kick A$$ yesterday. You all continue to amaze me. #IMstrong!!!

February 19, 2017 | Unregistered CommenterK HarpZ

Iron Maiden's was amazing. Congrats to all the strong ladies. Such a great event. And I'm pretty sure JB is not human.

1pm with Snickerdoodle and Ro
Power cleans hit 245 early but couldn't commit to 250
18 reps at 220

Stayed after to work on some muscle ups with Ro's AG class. The bar muscle up "glide" technique is definitely a work in process.

February 19, 2017 | Unregistered CommenterJames A

Loved Iron Maidens yesterday- congratulations to everyone who participated,
not to mention all the volunteers- great work.

8 AM with Mr. and Mrs. (sans crown Fox.

Pr'd my clean at 135#. Felt great, probably have some room in the near future there.
40 cleans at 122. Was pretty steady and then realized 40 was in reach so I pushed it the last 45 secs.
3 walks at 80#, one at 100#.

February 19, 2017 | Unregistered CommenterCharlesS

It was an honor to spot so many badass women yesterday. <3

Spotting actually left me with cranky wrists today, so I wasn't sure how AG was going to go. Happily, I was able to do most everything except pressing out of the dip on jumping bar muscle-ups.

WOD in 14:41 with Adam as a partner, running instead of rowing (Ro said he's never heard a class beg to run instead of row, but come on! it's too beautiful outside not to!), and knee pushups so that I wouldn't slow my partner down any more than I already was by running. :P

Feels REALLY good to be moving again after so many days of vacation and illness!

February 19, 2017 | Unregistered CommenterStella

Iron Maidens and volunteers, you're inspiring :)

February 19, 2017 | Unregistered Commentervanessa

Iron Maidens was amazing.

1)Margie, DO, Danae and everyone who helped coordinate was SO on point. I'm so impressed by how professional and prepared everyone is all the time for every event. You guys are role models in so many ways!

2) I can't get over how much work all the volunteers had to do! You guys did an amazing job!! So much effort and stress, I'm sure. Thanks for all you did.

3) I'm so inspired by the way growth and improvement is constant in this sport. It's so easy to PR when you're new to lifting, but seeing women who have already accomplished so much continue to grow and PR reminds me how we can always strive to be better and work harder.

4) My first IM competition three years ago, I was the very first of flight A for lifting the lightest. Yesterday, I was at the very bottom of flight A. I got a total of 470-- my goal next year is 500+ and to be in flight B! Deadlift 200# (PR), Bench 102.5 (PR) missed cue though, so it was a missed lift, and HBBS 170(PR). I know I have more in me-- especially with bench. 102.5 felt easy--> glad I discovered I'm much better with a close grip! Thanks, group class!

1pm I love having Lauren as a coach. She is awesome and already a PRO. Teach more classes, snickers!

118 power clean PR. Almost had 123, just needed to drop under.

Wod: 35 reps at 105.5. I knew the goal was 30, so I went slower than needed. Should've done more reps.

Kind of sandbagged the sandbags. 1 at 60#, 1 at 80. 100m at 80, then dropped it and couldn't pick it back up. :/ I quit. AG was my excuse, but the pain in my chest and low back was the real reason.

AG was awesome. I am so close to a bar muscleup. Got the glide and the pull my pants up/ hips to bar, just need to use my legs as a lever and flip over. Will practice practice practice this week since I'm on break!!

13:04 with Jonathan. 8 rounds: 270m run, I did 10-15 DUs per round (lots of trip ups) and 10 push-ups.

So excited for all the fitness this week-- I love mid-winter break!!!

February 19, 2017 | Unregistered CommenterAllie B

This just might be better than the original! #drool https://instagram.com/p/BQtY8z6DHKj/

February 19, 2017 | Unregistered CommenterK HarpZ

IM was the best. So inspiring--congrats to all!

12pm w/Lauren and Ro

Power clean at 123# which is definitely a like 20# PR since last cycle.

AMRAP: 17 power cleans at 113#. These were super hard to drop under by rep 10, and my hand ripped pretty good with 2 minutes left and failed every pull after that. Still pumped for the progress though!

Sandbag 200ft carries: 80, 100, 100, 80. Fun!

February 19, 2017 | Unregistered CommenterKate Tk

Had so much fun watching Iron Maidens yesterday! I was jealous I couldn't' do it this year, but next year I'll be back :) So many inspiring women and I loved seeing my friends achieve their goals!

Og today:

Box step ups, 8 each leg at 53#
Squat and press with kettlebell
Suitcase DL 10 each side, 53#

Squats: 5x5 at 125. Knee didn't hurt !

Press: 3x3 at 70

Re-attempted a version of 16.2. Didn't go so well. I've been super low energy and tired lately so I need to figure out why that's going on.

February 19, 2017 | Unregistered CommenterJenny M

YAY about pain free squats @Jenny M!! Nice looking warmups you've got thereee, good girl.

February 19, 2017 | Unregistered CommenterK HarpZ

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