AMRAP 20 Minutes:
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American Kettlebell Swings 32/24kg
Jumping Muscle-Ups are an acceptable sub if you have a few Ring Dips and stability in the catch on the rings. Scale range of motion to up to 2 AbMats and load on the kettlebell as needed.
AMRAP 20 Minutes:
20 Kettlebell Swings
Scale the Pull-Ups to Jumping Pull-Ups and the Push-Ups to knees as needed. The Kettlebell Swings should be on the heavy side for you.
Post rounds, reps, and Rx to comments.
How have your perceptions of strength changed? “I think the biggest change has been in what I perceive to be attractive, what my body ideal is, and the women I find aspirational and inspirational. We grow up with supermodels and a warped sense of what is beautiful. Becoming strong and caring for yourself as an athlete crushes the impressions I once had.”—Coach Lauren
Susan Pittard: Strong Is A Woman
Today we're very happy to bring you a fourth and final installment of CFSBKer Susan P.'s Strong Is A Woman photos. Susan has been running this series for the past few months. With her permisson, we've been reposting some of her photos. We wish we could post them all! Here's what Susan herself had to say about the series:
"The motivation behind my 'Strong is a Woman' portrait series was and is the amazing women and men at CFSBK. I knew I wanted to shoot a portrait series after being on a 'break' of sorts, having my son. I ultimately decided to focus on the women at CFSBK because being a woman, I am impressed by the women I workout next to and I am especially taken by the pregnant women who fly by me in WODs. I also thought about the diversity of this great community. My goal was/is to show that strength can come in a variety of sizes, shapes, and ages. In gathering quotes from my subjects, I have learned that strength breaks boundaries for most people. Being strong is not only physical but it permeates into one's mental state and creates a wonderful sense of empowerment and well-being for anyone who seeks it. I feel like I have only scratched the surface with this project and I will be excited to shoot more women, hopefully soon. Thank you to ALL the STRONG women who participated and to CFSBK for providing this amazing community that inspires me daily."
“My pregnancy has deeply enhanced my admiration of CrossFit moms! I feel so fortunate to be part of a community with incredibly strong and inspiring women who come back to the box, pick up the bar and keep adding weight to it. I am looking forward to flexing my momma muscles while I continue to re-conceptualize what my body is truly capable of."—Mary M.
"Having grown up with violence and abuse, being strong gives me a mechanism whereby I no longer feel vulnerable and meek. Becoming stronger has given me the confidence to be who I am in the world without being apologetic."—Jennie K.
"Becoming stronger physically has transformed the way I see myself. As a kid, I never considered myself as an athlete. Now I do. Training and competing in powerlifting has given me so much -- confidence, discipline, new friendships... I love the fact that at 47-years-old, I took up powerlifting and just competed in my first USAPL meet. It's fun to feel like a badass."—Adele M.