Grace D. sets up for a clean
Tell everyone you know! The Iron Maidens Stay Strong Scholarship
You probably know that The Iron Maidens Raw Open, our women-only powerlifting meet slated for March 5th, is one of our most anticipated events of the year. 60 women, from CFSBK and beyond, will test their strength at back squat, bench press and dead lift.
This year, the stakes are even higher. Through competitors’ fundraising efforts, Iron Maidens will create the inaugural annual Iron Maidens Stay Strong Scholarship. Iron Maidens is thrilled to partner with Grace Outreach, a Bronx-based nonprofit that works with women to further their educational goals and gain financial independence. Our own Danae M. recently appeared in a New York Times video profiling Samantha Delgado, a Grace Outreach student who recently graduated from the College Prep program and is headed to LaGuardia Community College. The Iron Maidens Stay Strong Scholarship will assist women like Samantha in paying for their college tuition.
And now we’re asking the whole CFSBK community to join us in our effort to raise enough funds to help 10 women continue pursuing a college education. Rather than selecting recipients based on common criteria such as grades or academic achievement, this scholarship rewards persistence—the grit and determination to keep going during hard times. We believe this recognizes and addresses the reality students face, and also captures the essence of the Iron Maidens Competition.
Our goal is to raise $20,000 to pay for 70% of college tuition for 10 students in the College Prep program at Grace Outreach, and we need your help to reach that goal!
There are two ways to get involved:
1. If you’re a participating lifter make sure you sign up on Crowdrise today and start asking all your friends to donate!
2. If you’re not lifting in the competition show your love by donating to our favorite lifter’s campaign!.
We hope that the whole community will spread the word by telling everyone you know about the Iron Maidens competition and scholarship by sending out an email to your network, a tweet, a Facebook post, or even an Instagram using this donation link: https://www.crowdrise.com/ironmaidensstaystron/fundraiser/graceoutreachbronx
To learn more about Grace Outreach and the Stay Strong Scholarship, check out the Iron Maidens website here!
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Yesterday’s Whiteboard: Rack Jerk | Double-Unders, Squats, Push Ups
Legendary Artist David Bowie Dies at 69 The Hollywood Reporter
That Time David Bowie Was Arrested for Pot, Resulting in the Most Beautiful Mugshot Ever The New Republic
50 Years of David Bowie in One GIF Helen Green Illustration
Wednesday's Programming
Back Squat/Front Squat
Performance
Heavy: Back Squat 90% x 1 x 2, Front Squat 90% x 1 x 2 *Based off 1RM
Fitness
Back Squat 2 x 4, Front Squat 2 x 4 *Same load as last week
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5 Rounds Not for Time or 18 Minutes
12 DB Bench Press (as heavy as possible)
6-12 Toes-to-Bar
12 KB Swings (as heavy as possible)
Work up to a heavy load on the DB Bench Press and the KB Swing. If you've been comfortable swinging "your bell," then go a bit heavier today, even if that means doing Russian Swings. Toes-to-bar are 1000% going to show up in the Open, so today is your day to work on them without worrying about a clock.
AG
A. Muscle ups
B. EMOM 10
Even :30 hanging L-Sit
Odd 20 double unders
C. Partner WOD
15 Min AMRAP
2 Bar Muscle Ups
4 HSPU
8 Box Jumps
Small 6am with Jess and McD
HBBS – 250 x 4 x 2 – moved well. First two reps were a bit shallow
FSQ – 225 x 4, 225 x 2 – felt my hip spasm a little coming up on that second rep so stopped. Same spot that I tweaked on Sunday. Not nearly as bad as before but will take it easy for rest of week.
WOD
Think I got through four rounds and finally got Kipping toes to bar! Had a quick refresher from McD before starting and his cue on quickly driving the feet back down after touching the bar was what I was missing. Got them on the first try and could string together 6-8 easily. So much quicker than strict!
60# db on all the bench presses. Got heavy on the last round.
32kg American swings. Felt fine but didn't want to push my hip.
OC (Open Complaining)
Rack Jerks
5x5x115
Light, but didn't want the shoulder to start complaining.
WOD
Stopped after 8 rounds, bc the hip was complaining.
But atlas the DUs were flowin!
Bench Press
195x10x3
Close Grip Bench Press
175x10x3
Delt Flyes
25x8x4
Chins
4×8
8 am with Jess and McDowell (and super fun guest star Melissa)
Push Jerks
115-125-135-135(Failed on 4th rep)-115
The last time we tested push jerks, my 1RM was 135 (my split jerk 1RM is 150), so I feel pretty good about managing to string together 5 in a row. Need to improve my lock out, but what else is new?
WOD
With half DU attempts
12:30ish
I am so close to having doubles. In the eighth and ninth rounds, I managed to get twelve unbroken. I just need to figure out how to do that every time. Also, I am covered in bright red lash marks.
Tiny 7am with Myers & Fox, Inc.
BSQ – 165# 1 x 2
FSQ – 160# 1 x 2
Solo sesh with Jess. Still feeling light, though my depth control is still lacking on back squats. Someday I'll find the right balance. Excited to push it a bit next week.
4 rounds of NFT work:
DBBP @ 45# / 50# / 50# (x6) 45# (x) / 45# – shoulders were cranky from the past few days. TTB I finally figured out how to kip yesterday…but form was a little sketchy. Jess gave some great pointers and worked on nailing it with kipped leg raises the rest of the rounds. Got better as I moved along. 32kg bell on the swings.
Noon class
Push Jerks
53-63-73-83-88
WOD: 7 Rounds flat (with cap)
Proud I stuck with the DU's, first two rounds were smooth! After that, DU's fell apart and had to break them up. Also, subbed ring rows for the push ups, post tear on sat. Mad during today's warm up doing push ups, re-split the wound. Thx to Jeremy for the hand wrap.
Today:
1) Bench 3×10 at 90#
2) Close Grip Bench 3×10 at 75#
3) Muscle Up Skill work
False Grip Ring Rows, Ring Dips w/green band, Proximal Transition Strength, Ring Stability Drill, False Grip Dead Hang from High Rings
-worked through the 5 stations for a total of 5×5.
4) will do Crash B's rowing later tonight…
Yesterday:
1) HBBS 175x10x3
2) FSQ 145×10, 145x8x2, 145×4
-was supposed to do 3 sets of 10 but I just stopped at 8. Could have done it so will repeat this weight next week and stick with the 10's.
3) GHD situps 3×10 and L-tuck hold (on rings) 3x:20
4) Crash B's 12(!) x 250m with 2min rest
-54.2, 53.2, 53.2, 53.2, 53.2, 53.0, 53.3, 53.5, 53.3, 53.3, 53.4, 53.4
Pretty damn consistent. I was thinking of making a petition to Nick that if you can hit the same exact number 4 times in a row that you shouldn't have to do the rest. That sounds fair right? 😉
Sunday:
-worked up to 143 on the Power Clean. Was feeling wobbly and unorganized (aka hungover) so didn't push the load.
3min AMRAP: 30 reps at 114.4 (52kg)
WOD: 12:38
-pretty sure I was sweating chardonnay into my eyes during those burpees. was nice to run outside and chill with the gate open afterwards. glad that workout was programmed yesterday or today!
Session with McD today
Structured, I realized by the end, so as to make it virtually impossible for me to yap
Goals discussion …during 5 min row…
Warm up x3
:20 handstand hold
10 kip swings
20 hip bridges single leg
Snatch and OHS warm up then on to..
3 rounds for time
7 TNG Power Snatches @63#
500m row (tried to below 2:20 then below 2:10 for last 100m)
2:00 rest bw rounds
5 min rest before..
3 rounds for time
50 DUs (1st 2 rounds unbroken!)
5 OHS @83
2:00 rest bw
5 min rest before..
21-15-9 for time
Deadlifts @135# (14-7, 6-5-4, 5-4)
Box jumps 20" (so hard to jump at this point, stayed consistent but sloooooow)
Missed the 2 min rest big time.
Fun playing around with which movements are most exhausting and where I can potentially push harder.
Most taxing movements by far were deadlifts and 500m row
Came in around 1:15 to do some recovery and fun stuff
60 minutes of soft tissue work and talking to people
5 Sets of
hip extension sled pulls
FWD Sled walk
worked up to 135+the Esled
5 sets of
Reverse standing Y flys
worked up to 25lbs + the Esled
1 set equals length of gym for both movements
7 Round Tabata GHD Sit-Ups
75 total reps
IF YOURE READING THIS, DO NOT ATTEMPT A TABATA ON THE GHD!
I've been doing GHD SUs for years and capped myself at about 10% above my total rep volume from last week's GHD work.
Then jumped in with Whit who was doing 4:00 Max 10meter shuttle Runs
I completed 68 runs
That's plenty for tyday
I just noticed that a picture of the previous day's whiteboard is on the blog! It's awesome to be able to see what happened with the later classes, so thank you Front Desk or whoever is making that happen!
5:30 class with Jeremy
Worked up to 290# on the BS
135×5
185×5
225×3
275×1
290x1x2
FS 260x1x2
NFT work
Dumbbell bench press – t2b – American kb swings
55-10-green
60-12-orange
60-12-red
60-12-40kg white bell (8)
The white one is hard to get overhead! I liked it though, time to practice more with it!
Part 4 of today's fitness:
Crash B's 3x2000m with 5 min rest
1) 8:45.3, 2:11.3avg, 26s/m
2) 8:44.9, 2:11.2avg, 27s/m
3) 8:42.7, 2:10.6avg, 28s/m
-first one wasn't bad at all but each one got a little harder to breath and stay focused on maintaining my split. Practiced a race start for all and then just settled in. Should be able to pick up my split times a bit the next time I see this.
Amazing 5:30 of 3 gals & Whit. Us girls had a lot of fun killin' the jerks this evening! 😉 buh dum psh
63-73-78-83-88 (only made 3)
Really felt what it felt like to use my legs and drop under the bar. Great help from Whit.
WOD: 9 rounds + 13 single/single/dus. >:( Sometimes they flow nice, today was super frustrating. I've decided I need to at least do single/DU… or just practice stringing together DUs. Whit said my form is decent…
Push-ups all unbroken!
AR (lots of barbell mashing which is amazing!!) then AG for some fun bar muscle-up practice!
Afternoon mesh:
Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups
51 burpee box jump overs (10 per minute + a bonus rep on last min)
63 shuttle runs with David, who beat me by 5 lengths!
27 power cleans… was shooting for 10/minute, and really should have stuck with it
45 wall ball shots
10 unbroken c2b pull ups! PR… previous best unbroken was 5. pumped with small victories
3. Gymnastic Pulling
EMOMx9
3 rounds of:
Minute 1: 15 unbroken C2B Pull ups (scaled to almost-max sets: 8-7-7)
Minute 2: 15 unbroken OHS, 95/65 (no problem)
Minute 3: Rest
decided to go for volume and did all CTB as regular kip tonight. did a couple practice sets of butterfly CTB afterward… still only stringing 3 together, but this will hopefully come along soon!
7:30 Monday's work out w Whit
Worked up to 155 on the rack jerk. Probably could have gone a bit heavier. Hope
we see more of these, it's nice to focus on the transition in stringing these together without having to worry about cleaning the bar up.
WOD: 9:07
Did all the double unders unbroken except for the third round. The rope was a little short. I have no idea how some are getting sub 8 on this. I was moving pretty quickly and not really sure where to shave off the time!