5 RNFT or 20 Minutes
12 Russian Kettlebell Swings
12 (6ea) Goblet Reverse Lunges
12 (6ea) Forearm Plank Alternating Reaches
6-12 Handstand Push-Ups, or Dumbbell Presses
Use the same kettlebell for both movements and keep it relatively light. Feet wide in the plank, reach one arm away from the body and hold for a 1 count before switching sides. If you’re doing the Dumbbell Presses, then perform a Wall Walk or a Kick-Up (with a few second hold) after each set of presses.
Post work to comments.
Max effort day. After a few warm up sets, attempt to set a new personal best on the Deadlift. As always, work to maintain a neutral spine and keep the bar over the middle of your foot. For Fitness athletes, start where you pulled a double last week and go from there. For Performance athletes, start around 90% and go from there. If you’re very new to the lift then perform 3-5 heavy singles instead of a true max-effort single.
Post loads to comments.
Exposure 8 of 8
CFSBK TFBA Bethany E. grips the bar during a Deadlift | Photo by Thomas H.
Register Now for the Pelvic Floor Health Workshop!
Iron Maidens Lift n’ Learn presents:
A Pelvic Floor Health Workshop
November 13, 2016 from 2:00-4:30pm
Do your hips ever feel a little unstable at the bottom of your squat? Are you fastidious about making a trip to the bathroom before that heavy Deadlift… because you learned the hard way? Do you sometimes feel pressure in your pelvis on a max set of 5?
The health of your pelvic floor is part of the equation here! Correct pelvic floor engagement is an essential, but often overlooked component of lifting, and everyday life.
This team taught workshop aims to shed light on what exactly constitutes the pelvic floor, how to strengthen it, and engage it under load. Our goal is to provide you with the tools to cultivate healthy pelvic floor function and prevent dysfunction.
You will walk away with:
- A basic understanding of pelvic floor anatomy
- Exercises you can do at home or as part of your warm-ups to engage and strengthen the pelvic floor, including breathing and bracing techniques
- An understanding of how to apply engagement under load
This workshop is for women only.
Limited to 25 participants
$75 registration fee
Developed and presented by:
Katie Harper received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since March 2015. She is a CrossFit Level 1 trainer, CrossFit Movement and Mobility Trainer, Functional Range Conitioning Mobility Specialist (FRCms), Functional Movement Screen Provider (FMS), Graston Technique Provider, Rocktape Functional Movement Specialist I, and has attended the Proprioceptive Neuromuscular Facilitation I course offered by the Institute of Physical Arts.
Kristin Hoesl has been training clients one on one and in groups in Pilates for over a decade. She specializes in helping athletes access their pelvic floor, and find both stability and mobility through their abdominal core and spine.
For over 30 years, Debbie Parsons has been teaching and studying movement. From a professional dance career to Pilates certification (1994), and continuing through Crossfit Level one and Starting Strength programs, Debbie has been helping clients to move with economy and efficiency.
Margie Lempert has been a coach at CFSBK since 2009, always with a focus on barbell training for women. She founded Iron Maidens Raw Open, an annual all-women powerlifting competition in 2015, teaches small group barbell classes with her husband, and trains individual clients. She is a Starting Strength Coach and CrossFit Level 1 Trainer.
Melissa Loranger received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since April, 2012. She is a CrossFit Level 1 trainer, a Certified Starting Strength Coach and has taken multiple continuing education courses offered by the Institute of Physical Arts, Graston Techniques, LLC and Rock Tape.
Fight Gone Bad Fundraising Update (T-13 Days!)
GUYS! We’re at $8,530—which is 57% of our fundraising goal for Brooklyn Community Foundation. We posted some great fundraising tips, and a sample email template if you haven’t started fundraising yet. KEEP GOING!
Learn more about the Brooklyn Community Foundation and all the great work they’ve done. They support a variety of artistic, agricultural, environmental, social, and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with.
Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 8pm Sunday 10/2):
Top Five Teams:
- He Man and the Masters of the Universe: $2,640
- Bring It On Fleek!: $1,205
- The Gowanus Superfunders: $750
- Posterior Chain Gang: $710
- Flexual Healing: $500
Top Five Individuals:
- Charles S.: $2,530
- Mike I.: $725
- Scott M.: $710
- Jay R.: $650
- Erik B.: $425