Front Rack Step-Ups / Chin-Ups Superset*

1A) Front Rack Step-Ups

Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

1B) Chin-Ups or Supinated-Grip Body Rows

Performance
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.

Fitness
Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment. Start and finish the superset with a set of Chins to get all 4 sets in.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post work to comments.
Exposure 4 of 8
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Partner WOD

Performance
AMRAP 6 Minutes:
Calories Rowed
AMRAP 5 Minutes:
Handstand Push-Ups
AMRAP 4 Minutes:
Chest-to-Bar Pull-Ups

Break up sets as desired with the goal to keep moving as much as possible.

Fitness
AMRAP 6 Minutes:
Calories Rowed
AMRAP 5 Minutes:
Push Presses 95/65
AMRAP Minutes:
Jumping Chest-to-Bar Pull-Ups

Break up sets as desired with the goal to keep moving as much as possible.

Post reps and Rx to comments.

Join Us for the Next Iron Maiden’s Lift n’ Learn Session

All IM competitors and IM curious are welcome!
January 22, 2017
2-4pm 

Practicing the Commands and the Iron Maidens Stay Strong Scholarship
BYOProgram and plan to focus on practicing the judges’ commands for all three lifts at Iron Maidens. We’ll run through Squat, Bench Press and Deadlift to make sure you feel confident about following the rules during the meet.

At this final Lift’n’Learn before Iron Maidens, we’ll be discussing tips and techniques for raising money for the 2nd Annual Stay Strong Scholarship.

Danae M. will be  providing information about Grace Outreach students, how the Stay Strong Scholarship fund has worked over this past year, and our goals for keeping it going in 2017. Superstar fundraisers Bethany Erskine, Christina LaBrie, and Halston Bruce will be talking about how they raised so much money to support our scholarship students.

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Yesterday’s Whiteboard: Rest Day
4 Simple Steps to a Stronger Split Jerk Break Parallel
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From our Instagram account: “New custom #CFSBK sandbags for our upcoming Strong Fit programming as well as more fun for CrossFit group! Plus a 100lb @roguefitness sandbag courtesy of @apbozman“

Introducing Strong Fit, a New Class on Saturdays at 8am!

Join us for Strong Fit, a strength program that includes lifting heavy things often. Strong Fit will stimulate different energy systems/intensities, and include objects not normally seen in group class: the yoke, axle, sandbags, handles, ropes, and sleds. Pick it up, put it down, hold it, squat it, push it, pull it, and move it from point A to point B. Full body functional movements performed at high intensity that will compliment your training and get you stronger. This is fitness in its rawest form.

Join us for the inaugural Strong Fit class this Saturday at 8am!

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Yesterday’s Whiteboard: Push Press + Push Jerk | Double-Unders, Wall Balls, Toes-to-Bars
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Push Press + Push Jerk

Work up to a heavy load on the complex. NO press-outs.

Post loads to comments.
Exposure 4 of 8

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AMRAP 16 Minutes:
24 Double-Unders
16 Wall Balls 20/10, 14/9
8 Toes-to-Bars

Post rounds, reps, and Rx to comments.

Like the poison dart frog, Coach KHarpz displays bright colors so you know not to mess with her | Photo by Thomas H.

• Interested in volunteering for Iron Maidens? We’d love your help! There are a variety of ways to be involved. Fill out this volunteer form to learn more and share your availability.

Perfection Is the Enemy of Good Enough

By David Osorio 

Originally posted 1.11.16

As the Look Feel Perform Better Challenge enters full swing, many of you are diligently working to count your macros and make better decisions at the checkout line and in front of the fridge. We commend your diligence and are here to support your efforts in the online forums, during the bimonthly nutrition lectures, and in person around the gym.

But a public service announcement, perhaps even a warning, is warranted at this early stage of the Challenge. This Challenge is three months long—about as long as a college semester—and the reality is that motivation can wax and wane over a period of this length. The New Year finds everyone on their best behavior, feeling impervious to temptation and carefully planning each and every meal. And then you know how it goes: things get complicated. Life happens. You’re starving after a long, brutal day at work and end up grabbing a couple slices of pizza on the way home.

Remember not to lose sight of the forest for the trees. What’s important is your cumulative effort. Overarching trends—not any particular day, night, and certainly not a single meal—will be the key to making sustainable changes and ultimately looking, feeling, and performing better. 

Changing your nutritional habits is like practicing free throws. On different days, because of different circumstances, your success rate will fluctuate. A bad day where you missed 30 shots out of 50 doesn’t negate the next day, when you creep up to a 90% success rate. If you’re out there, practicing and putting in the work, the sum of your efforts will add up to a higher average success rate, which is what we all want.

Maybe you didn’t get any points today. Maybe you went over by 30 grams on your fat intake. Maybe you had a few slices of pizza and a couple of beers with your friends last night. The world won’t end! There are far more important questions to ask yourself. Are you eating cleaner overall and making more intentional decisions than you were last month? After a couple of weeks, is it getting easier to look at meals and assess how they’ll fit into the bigger picture of your goals? Do you have more “go-to” healthy meals that you enjoy and have become staples of your diet? Do you feel better than you did before you started the Challenge?

In these first couple of weeks, take a moment to remind yourself why you’re doing this and what you’d like to say you accomplished three months from now. It probably won’t be something like, “I didn’t eat a single grain of sugar.” It should be something more like, “I learned how powerful nutrition can be and can confidently say that I’m healthier and happier than I was before I started.” 

Are you doing LFPB this year or have you done it in the past? If so, what is the biggest challenge and how did you deal with it? 
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Yesterday’s Whiteboard: Snatch Metcon
The Need to Be Patient and Explain Weightlifting Catalyst Athletics
New Year of Learning Training Think Tank

Snatch Metcon

AMRAP 16 Minutes:
2-4-6-8-10-12-14… Add 2 reps per round
Power Snatch 95/65
Overhead Squat 95/65
Thruster 95/65

Use the same barbell for all three movements.
Post rounds, reps, and Rx to comments.

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4 RNFT:
10 Dumbbells Bent Rows
10 Floor Levers

Post work to comments.

Farid A. gets his Front Squat on | Photo by Thomas H.

Today! The Look Feel Perform Better Challenge Info Session and Q&A: Why Nutrition?

Join Coach Fox for an Info Session and Q&A, the first of the Challenge, on today at 12pm in the Annex.Want to know why we should we care about what we’re eating? Do you have to weigh and measure? You exercise, isn’t that enough? We’ll also discuss what we mean by “whole foods,” “lean proteins,” “clean carbs,” and “healthy fats” to help get you started on the path to better nutrition followed by an open Q&A.

Also Today! Iron Maiden’s Lift n’ Learn Session

All IM competitors and IM curious are welcome!
January 8, 2017
2-4pm

Pause Bench Press and Programming for Iron Maidens
BYOProgram and/or plan to focus on practicing your technique for the pause bench press, which is the variant you will perform at Iron Maidens.

Post-lifting, we will talk about general training programs for Iron Maidens, and review the blog post about modifying group class to fit your needs. This will not be a specific programming session, but rather an opportunity to discuss general concepts, bounce ideas around, as well advice on resources for setting up your template.

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Staying Fit Isn’t a New Year’s Resolution for the Hunter-Gatherers NPR
Color Therapy The Awl

Back Squat / Front Squat

Back Squat:
2 x 10

Front Squat:
2 x 10

Move directly from the Back Squat to the Front Squat. Heavier than last week. These should move fast throughout the entire cycle, increase weight only as appropriate.

Post loads to comments,
Exposure 3 of 8
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AMRAP 12 Minutes:
24 Dumbbell Power Snatches, Alternating
24 Russian Kettlebell Swings

The Snatches should be on the medium-heavy side. The Kettlebell Swings should also be on the medium-heavy side and done in 1-2 sets.

Post rounds, reps, and Rx to comments.

Need an easy New Year’s resolution? Write your numbers on the Daily Results board after each class! It’s a great way to compare your performance with the rest of the community and track your own progress over time. Our Front Desk staff uploads the Daily Results board to Flickr and posts it to the blog the next day | Photo by Thomas H. 

Tomorrow! The Look Feel Perform Better Challenge Info Session and Q&A: Why Nutrition?

Join Coach Fox for an Info Session and Q&A, the first of the Challenge, on Sunday, January 8th at 12pm in the Annex.Want to know why we should we care about what we’re eating? Do you have to weigh and measure? You exercise, isn’t that enough? We’ll also discuss what we mean by “whole foods,” “lean proteins,” “clean carbs,” and “healthy fats” to help get you started on the path to better nutrition followed by an open Q&A.

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Junk Volume Catalyst Athletics
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