Front Squat | WOD 10.8.16

Front Squat

1-1-1

Max effort day. After a few warm up sets, attempt to set a new personal best on the front squat. For Fitness athletes, start a little heavier than where you squatted 3 reps 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. We will discuss how to properly bail a Front Squat attempt in class.

Post loads to comments.
Exposure 8 of 8
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3 Rounds for Time:
400m Run
21 Thrusters 75/55
12 Pull-Ups

The barbell should be light today and ideally unbroken. Scale volume or to Jumping Pull-Ups as needed.

Post time and Rx to comments.

Daisy is also happy that it’s Saturday!

• Schedule Change: Tomorrow’s 2pm Anti-Gravity class is cancelled.

Next Sunday: Iron Maiden’s Lift n’ Learn Session

All IM competitors and IM curious are welcome!
October 16, 2016
2-4pm

Press and Negotiating
BYOProgram OR plan to focus on working up to a heavy five on your Overhead Press. Feedback on technique can be provided. Post-lifting, we’re happy to welcome CFSBKer and Starting Strength Cycle alum Karina Totah for a workshop in negotiation skills:

Women don’t ask. Research shows they forego over ½ million dollars in salary over their lifetimes. 

Like lifting, negotiation skills get better with practice. But unlike lifting, success and failure aren’t as black and white in negotiations. Come out to lift, and stay to learn the nuance of negotiation so you can successfully navigate asking for what you need and want.

In this workshop, we’ll cover negotiation framing and prep, do a live practice, and discuss negotiation plans.

Karina Totah’s Middle-Eastern father had her haggling from a young age.  She strengthened her negotiation instinct with more structured training at Yale’s School of Management.  Now she enjoys sharing her knowledge with other women.  By day, Karina is Vice President of Strategic Initiatives at the New York City Housing Authority; by morning, usually at 7am, she’s a CFSBKer.

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Greg Everett’s Olympic Lifting Warm-Up Routine BarBend
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