Clean and Jerk Complex
Every 2 Minutes x 15:
1 x (Clean Deadlift + Mid-Hang Clean + Jerk)
Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt it in the next round. If you miss again (either a straight-up miss or a technical miss) then take weight off the bar.
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Exposure 4 of 8
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4 RNFT:
8-12 Supine Dumbbell Triceps Extensions
8-12 Floor Levers
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TODAY: The Pelvic Floor Health Workshop!
Iron Maidens Lift n’ Learn presents:
A Pelvic Floor Health Workshop
2:00-4:30pm
597 Degraw Street
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.
SOLD OUT!
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.
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Yesterday’s Whiteboard: Front Squat | Chipper WOD
Mirrors Turned People Into Individualists NY Mag
The Lifter’s Guide to Magnesium BarBend
AG
A.
Strict and Kipping Ring Dip practice
B.
For time w/partner:
25 pull-ups
50-calorie row
100 Goblet squats 16kg/24kg
50 burpees
25 pull-ups
A couple of folks have asked me at the gym for ideas about how to get involved after the election so I wrote this: http://tumblr.robunderwood.com/post/153101352910/what-we-can-do
Thanks Rob! I shared this with some folks who are all looking to "get involved," but aren't sure as to direction yet.
I'd be less embarrassed about posting 2x/day if more people posted on the weekends 😛
Went to AG for the first time, this was really fun! For a brief moment I was worried total volume of work was going to be so low that I wouldn't get a solid workout in… then I started to feel exciting new parts of my lats I hadn't previously realized were there. Got the basic idea of a kipping ring dip, now just need to practice on my own. Going to be feeling this in my chest tomorrow.
Partner WOD — my part, trading off with Samir:
3×5 PU
25 cal row — managed 1 cal per pull, started at 2100 cal/hr and dropped to 1800 by the end.
2×25 goblet squats @ 24kg
13 then 12 burpees
3×5 PU
Finished in 10:07.
If anyone is interested in joining the group ("slack" channel) I mentioned above, my wife started it as a place to talk about election feelz and discuss options/activities/groups to support/etc. Email me at david (dot) packer at the gmail for an invite.
Started at 93# for the complex today and worked my way slowly up. Hit 153 solid, which ties my PR. Hit 158 with a press out. Tried two attempts at 163, both times failing on the jerks (out in front, not connecting with the bar, and too much hesitation). Happy my jerk is finally catching up to my clean.
Did two rounds of the NFT before needed to go.
Yesterday: Jerry in 24:02, I think. Spent the whole time just trying to catch up with KHarpz. First mile in 7:25, row in 8:00. One minute better than when we did it a few months ago.
Clean & Jerks: 83/88/93/98/103/108. Great advice from Ro–I finally understand tight lats/loose elbows. Also, the quick shrug and drop under! 108 felt super light!!
Tried the noon MMA class. I thought I was going to BJJ, but decided to try MMA even though I had no idea what it was. Great class if you like MMA!
-Solid warm-up
-Drills/moves
-Punching stuff with boxing gloves
-Kicking stuff
-Getting your opponent to the ground stuff
-Sparring (I chose not to partake)
Everyone in the class did great! Even though it was a good class, I don't think it's for me. I don't want to fight someone else, don't like improvising or thinking quick in stressful situations, and I definitely don't like touching other (sweaty) people… during a workout, of course 😉 Anyway, it could be great for self-defense and for people who like ninja-style fighting. Give it a try; I'm glad I did!
AG was fun too… although Klove and I definitely spent the ring dip portion planning how we were going to break up the partner wod because our shoulders were pretty fried. Haha, we did great! Finished in ~12:10– Klove had solid butterflies going on the pullups!
C&Js:
83×2, 88×2, 93×2, 98×2, 103×3, 108-113-118-123
123 felt solid! Only 5# off from my C&J PR.
3 rounds of the triceps extensions: 10 reps at 10#
2 rounds of levers: 4 reps with one leg bent.
AG:
Ring dip progressions. And yes, Allie and I did do lots of planning on how to break up the partner WOD during ring dips:) I can't do that many ring dips. I've learned that they feel decent at the moment and then my shoulders are destroyed for days afterwards so took it easy on these.
Super fun partner WOD in 12:10. Did all pullups as butterfly!!! Allie and I alternated sets of 5 which I did as 3s, 2s and singles. Ro said they all counted but I just need to keep my feet together and work on pushing my head through. I'm definitely going to start working these into WODs on the reg even if I have to sacrifice time.