Take 12 minutes to warm up to a Power Snatch slightly above your work weight for the metcon. Everything about the Power Snatch should look exactly like the full Snatch with the exception of the receiving position. Don’t default to sloppy mechanics.
30 Power Snatches 135/95
50 Burpees Over The Bar
Don’t sandbag the row here. Stay at a pace that allows you to come off feeling fresh. The Power Snatches should be a medium heavy load for you, so scale as necessary. If you can organize sets of 2-5 touch-and-go Power Snatches, then try to stay with that. Otherwise, singles with quick resets can keep you moving through. Burpees over the bar suck, we know. Full extension is not required and these are not bar facing. Set a pace that keeps you moving, and don’t take any long breaks. If you have a little bit left in the tank, then sprint for the last 10 reps.
- The fourth LFPB Q&A Info Session, “Adjusting Nutrition to Meet Your Goals,” is next Thursday, February 18th at 6:30pm.
Interested in volunteering for Iron Maidens? We are still in need of spotters and plate loaders. Please fill out this form if you can help out. Thanks!
The Iron Maidens of CFSBK: Sara Widman
The Iron Maidens Raw Open is less than 4 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 create the inaugural annual Iron Maidens Stay Strong Scholarship. Our goal is to raise $20,000 to pay for 70% of college tuition for 10 women in the College Prep program at the Bronx-based Grace Outreach. Right now we’re at $15,550 donated, and we need your help to reach the finish line! You can donate to a lifters’ campaign by going here.
Worrrrrrm! (Did you know she’s had that nickname since summer camp?) What’s your favorite powerlift?
I have to say, my favorite is definitely the Deadlift. The fact that I can lift well over 200 pounds makes me feel fierce. If my back is strong and my core is tight, I can safely lift 2 times my body weight, and that is amazing.
What’s your motivation for competing in Iron Maidens?
My main motivation is the comradery. I’ve competed in Iron Maidens for the past 3 years, and each time I am amazed by the amount of praise everyone gives to one other. Everyone is clearly respected and encouraged, no matter what her size or skill level. As a young woman growing up in Long Island, New York, I saw a lot of women around me working out to lose weight. They were always talking about the number on the scale, and they seemed to think of success as being skinny. At CFSBK, and more specifically at Iron Maidens, women clearly workout to get strong. For men strength is important, but for women, I believe it is a must. Feeling strong on the outside makes me feel strong on the inside and enables me to face all of the things in my life that are difficult.
Any advice for first-time competitors?
My advice is to just come and experience it. You will have so much fun, and really I think that’s the most important part—to have fun!
Yesterday’s Whiteboard: Open Workout 15.4
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