Mid-Hang Clean and Jerk
Every minute on the minute x 10:
Mid-Hang Clean + Jerk
Work up to a heavy load, build across the 10 reps.
Post loads to comments.
Exposure 7 of 8
5 Rounds for Time:
5 Hang Cleans 155/105
5 Rounds for Time:
5 Hang Cleans 115/75
For both Fitness and Performance, the Hang Cleans should be on the light-medium side for you and unbroken on the fast end.
Post time and Rx to comments.
The Iron Maidens of CFSBK: Allison K.
The Iron Maidens Raw Open is less than 3 weeks away! Leading up to the event, we'll be 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. 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 $50,000 to pay for 70% of college tuition for students in the College Prep program at the Bronx-based Grace Outreach, and we need your help to reach that goal! You can donate to a lifter's campaign by going here.
First up: Allison K. (a.k.a, AJK, Alkat, Al-Babe, Gal Pal Al, AK-47)
Allison, thanks for being the first Iron Maidens of CFSBK interviewee this year. Is this your first time participating in Iron Maidens (or its predecessor)? If not, any advice or thoughts to offer to new folks? If yes, anything you are particularly looking forward to or nervous about?
I participated in the predecessor to Iron Maidens three times, but it's been a while. The last time I participated was July of 2013. Yikes, I'm rusty, so I'm a little nervous about that.
I think the best advice I might offer to new folks is borrowed from my runner pals: run your own race. I have a reputation among family, friends, and colleagues as a rather competitive person. My loved ones have avoided playing board games with me for many years now. All joking aside, it's easy for my competitive spirit to wander into the territory of comparing myself to others to the detriment of my training, confidence, and you know... overall enjoyment of life. Sure, at the end of the competition winners will emerge after we're all measured against one another, but what is unique about barbell training is that the ultimate measurement is only against our individual goals.
I'd also encourage new folks to find even just a moment to really engage with the organizers and volunteers, the crowd, and your fellow competitors. While lifting can often feel very solitary and personal, the spirit of the competition is one of a big ol' team and community.
How has lifting impacted you athletically? Personally?
Lifting is the first athletic endeavor I've experienced that feels like if I work hard and train, I'm building skills that my body feels innately suited for. I've always been active and outdoorsy, but I shied away from organized team sports as a kid because I have terrible natural endurance for running and comical hand-eye coordination (in fact, some friends gave me a trophy for being "Consistently Inconsistent" after years of playing social sports with me like wiffle ball, tennis, and volleyball). I am tall, with big bones and big muscles; when it came to the team sports that were popular for girls in my hometown—field hockey, soccer, gymnastics—I always felt like I was punishing my body, or somehow trying to fight its natural size, shape, and inclinations for movement. Lifting has helped me to identify as "athletic," to feel grateful for this strong, healthy body, and to care for it by staying strong and trying new athletic pursuits, even as I trudge through my mid-thirties.
On a much more personal and perhaps political note: as a woman and a feminist, I am keenly aware of how many folks and institutions within our society place value on a woman's body—on my body—more for how it looks than for what it can do. I believe that tendency inherently leads to devaluing women's abilities and limits our potential, which is a bummer for our society. The barbell is the ultimate honorer of strength over shape. So! For me, Iron Maidens has the added bonus of being an occasion where our bodies are celebrated for their strength and function and not their form.
What is your motivation for competing in Iron Maidens?
I've got a couple of motivations—one purely physical, and the other a bit more mental.
Last year, I finally recovered from almost two years of painful foot injuries that culminated in me tearing the plantar fascia in my right foot. I've been so happy to be back in the gym and under the bar consistently since last spring. So, Iron Maidens is a target date to test my lifts after working hard all summer and fall to basically re-train, and to motivate myself to come into the gym consistently during a time of year when typically I just want to be cozy (i.e., nap and drink wine while wearing my slippers).
My foot injury recovery also coincided with me co-founding a business. I've been running a design and technology studio with three partners since last year, and it would be very easy for me to either work or think about work for most hours of the day. When I started this new phase of my career, I made a rule that I have to do something physical every day that forces me just get out of my damn overly analytical head. While some days I can only afford to shut off my brain during my short bike ride to work, re-focusing on lifting and group class here at the gym has, I think, made me a more sane business owner (and probably a more tolerable girlfriend and partner to be around, too).
Last but certainly not least, I give major credit to Margie for building a community—and to David and the CFSBK staff for supporting this community—that makes competing with all of these talented women such a pleasure.
Yesterday's Whiteboard: Front Rack Step-Ups / Chin-Ups | Wall Balls, Box Jumps
Powerlifting with Casey Johnston The Awlcast
Hook Grip Tip from Diane Fu Free+Style