As we mentioned a few weeks back, Ryan J. and Matt J. got married recently and stopped into CFSBK for some photos. Here’s the happy couple on our roof! You can see the rest of Kate R.‘s awesome photos here
Join Us for the Next Iron Maiden’s Lift n’ Learn Session
All IM competitors and IM curious are welcome!
January 22, 2017
2-4pm
Practicing the Commands and the Iron Maidens Stay Strong Scholarship
BYOProgram and plan to focus on practicing the judges’ commands for all three lifts at Iron Maidens. We’ll run through Squat, Bench Press and Deadlift to make sure you feel confident about following the rules during the meet.
At this final Lift’n’Learn before Iron Maidens, we’ll be discussing tips and techniques for raising money for the 2nd Annual Stay Strong Scholarship.
Danae M. will be providing information about Grace Outreach students, how the Stay Strong Scholarship fund has worked over this past year, and our goals for keeping it going in 2017. Superstar fundraisers Bethany Erskine, Christina LaBrie, and Halston Bruce will be talking about how they raised so much money to support our scholarship students.
About Grace Outreach and the Scholarship
The Iron Maidens Stay Strong Scholarship is operated by Grace Outreach, a South Bronx based non-profit that works with women to further their financial goals and gain financial independence. Students at GO face significant financial barriers to starting college. They are first generation college students who are low-income and working to support their families.
All of the money we raise supports a scholarship fund that pays for 80% of college tuition for undocumented students or women who have been victims of predatory for-profit colleges. Students in these financial situations have no access to financial aid dollars and the undocumented students are ineligible for most scholarships.
Now, more than ever, we are proud to be giving this necessary support to undocumented women who are working to improve their lives through education. This scholarship rewards persistence—the grit and determination to keep going during hard times. We believe this recognizes and addresses the reality our students face, and also captures the essence of the Iron Maidens Competition.
Donate to your favroite lifter(s) through the 2017 Crowdrise campaign here.
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Yesterday’s Whiteboard: Bench / Row Metcon
10 Different Plank Exercises Vahva Fitness
Five Architectural Easter Eggs Hiding on Gothic Cathedrals Atlas Obscura
Wednesday's Programming
Front Rack Step-Ups / Chin-Ups Superset*
1A) Front Rack Step-Ups
Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).
1B) Chin-Ups or Supinated-Grip Body Rows
Performance
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.
Fitness
Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment. Start and finish the superset with a set of Chins to get all 4 sets in.
*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post work to comments.
Exposure 5 of 8
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5 RFT:
5 Deadlifts 275/185
10 Burpees
Although in the 2008 Games these prescribed loads were considered very heavy for a deadlift metcon, they're now considered medium-heavy. They should be tough for you but unbroken on the fast end. As always, prioritize proper spinal mechanics.
Post time and Rx to comments.
YESTERDAY 6:30pm Group Class with MelRo's Place
The classic Row BP couplet. Ive done it many times and never disappoints in how potent it is. I came into it with the mindset that I wanted to make the rows hurt REALLY bad, and well, I succeeded. Took me about half an hour to feel like a human again after this.
R1: 155×5 – 45.4
R2: 165×5 – 44.7
R3: 170×5 – 47.2
R4: 175×5 – 49.4
R5: 180×5 PR – 47.2
Thanks to Ro for covering the first segment of the 7:30 class while I laid on the floor. Thanks to Greg and Nate for being awesome partners. Cashout be damned
A1.
Rope Climb
3×2-4 ascents
A2.
Box Jump
3 attempts to get to a max height
B.
3 Rounds
Row 30 calories
100 Double unders
30 walking lunges
Finally back for while after an extended time away for the holidays and some work trips
6am with McDowell doing Monday's work
205 / 215 / 225×3 on the bench
42.6 / 43.6 / 44.6 / 44.6 / 44.7 on the row
I think these are PRs – need to dig up my old records to be sure. This one is always tough.
Step Ups: 85 x 10 x 3. Gross.
Chin Ups: 5 – 5 – 4 – 4
WOD: 3:29 Rx. I know I have done this before, but don't have a time on hand to compare it to (April 13th, 2015 was the date I saw for anyone looking to compare, but this was when I was still a blog stalker and never actually wrote anything).
Third day of some form of deadlifting in a row = rest day is much needed tomorrow.
6am with Jess
Step Ups – 75# x 8 x 3
Chins – 9 x 4 (finally)
Flew through the reps on the right side. Left side is a serious struggle.
Metcon @ 225# – 6:32
Probs should have tried it Rx (~87% 1RM). Next time.
6am with Jess
Step Ups – 85# x 10 x 3
Chin Ups – 10, 7, 6, 5
Still moving fairly well but holding the front rack is still the worst part for me. Had nothing for the chin ups today.
WOD in Kayleigh x 2, Rx
Really missing having deadlift as a strength lift during this metcon. In the fall I would have had no issue at this weight but I struggled today. Last two sets had to do 3-2. Burpees also red-lined me.
Yesterday @ 7:30 w/DO (ft special guest appearance by Ro in warm-ups)
Bench: 155, 165, 170, 170, 175F (missed the last rep!): 3300. [last year: 4025, 155/160/165/165/160.]
Row: 43.4, 44.3, 44.5, 45.3, 46.2: 3:43.7. [last year: 4:02.5.] Also frustrating in that last round, but missing that final bench rep threw me off my game. Still, almost 20 seconds faster than 11 months ago!
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Today @ 8 a.m. doing Wednesday's work w/Jess.
Steps: 75x9x3. Slowly but surely improving.
Chins: 3x3x3x5. Fine.
Metcon: 5:33 @ 225#. Like Brendan, felt like I could have pushed this a little more on a better day, but was too slow warming it up and form was already feeling dicey.
Joining Steve in the "I miss deadlifts" corner!
8AM w/Jess.
63×8 for the step ups, 4,5,5,5 on chins. WOD in 5:29 Rx. Just was not feeling any of this — not-so-great eating while at the in-laws has really taken its toll on my system. Oh well, onward and upward.
AG WOD looks pretty brutal. OMG.
11am solo doing Monday
205/44.1
215/45.1
225/44.6
235/47.0
225/45.6
So, 5525 lbs all day. Died on the rows each time.
A. row 3 minutes, then 3 sets:
xover symmetry (8 90/90, 8 scaption)
5ea cossack squat 12×1
100' OH carry, each side (45#, then 50, 50)
B. Close Grip Bench Press cluster @ 116# @ 30×1 tempo
3-2-2 with :20 rest
rest 3 min between sets
-made all reps. this was a good way to go, but maybe could've managed 3-3-2. go up to 118 next.
Rest 5 min
C.
Arnold Press 4×8 @27.5#
Rest :30
Max Strict Pull Up (8-6-5-5)
Rest :90
D. 15 min assault bike
:30 on / :30 off @ sustainable pace
Did this at 57-59 RPM, and down to 38-40 during the rest period. Felt like the right manageable pace and could've continued these intervals, though it was moderately uncomfortable.
E. 3 sets:
40' OH yolk carry (empty/195#)
80' sandbag carry (100#)
Felt great after all this session! Less sore, energized, and ready to hit some hard stuff tomorrow.
Finally back after a long weekend away and some flight misadventures on the way home.
12noon with Whit doing Monday's work
185×5 on the bench – Relatively easy. Should have ramped up to 205.
40.5 / 43.0 / 43.5 / 43.0 / 43.8 on the row. Slipped off on the last one otherwise it would have been a ~42 round. These are brutal, but they remind me how much faster I can go in a true sprint rather than saving energy in a WOD.
I think these are PRs – need to dig up my old records to be sure. This one is always tough.
1a) Sumo Deadlift 4×4 (135×5, 185×4, 205×2) 225x4x4
-finally used a hook grip.
1b) DB Bench Press 4×6 (27.5×6, 35×5) 45x6x4
-these were tough. Not sure I can do the 50's next week so may just add reps.
2) Every 90 seconds x 10 (15 minutes)
3-5 CTB Pull Ups + 3-5 Dips/Ring Dips
-Did 3 CTB + 3 Matador dips each round. All unbroken. Feel like I was able to be more efficient on the pullups today. News flash…you actually still have to use your arms to pull. I've relied on my big kip for so many years to help with chest to bar but now I see I actually just have to pull more. This 'breakthrough' will hopefully carry over when practicing bar muscle-ups.
3a) 50’ OH Yoke Carry x4 Heavier than last week
-Did all 4 sets at 220#. Wasn't sure how'd it go, but I did each of the 50' walks unbroken.
3b) 5 Strict Wide Grip Pull Ups
-used the blue band for assist at a lower setting.
Had exactly 1 hr to get all of the above in and I nailed it!
Did not feel like training today. Thank you to McDowell for motivating me to show up and get some work in.
Snatch singles
35 x 2, 40 x 2, 45 x 2
47kg, 3 misses, 1 make
Missing usually messes with my head, but today it made me determined
Better than yesterday in terms of form, bigger jumps and ended up 10# heavier on my last lift
Close Grip Bench Press
95 x 3, 100 x 3, 105 x 3 — up 7# from last week
30-20-10
TTB — sets of 5
Thrusters @63# — had nothing from the beginning and these were just rough and randomly broken up
Had a time cap of 5 minutes, but continued til I finished the 20s round, which took just under 8 mins
Not sure where I left my fitness, but I better start looking for it soon!
Great pics, Kate! Congrats to Ryan and Matt- you are missed!
@Jess Fox- that's some serious efficiency right there. It took me about three hours to do the folllowing and I'm not even really exaggerating that much!
Lifted with Morit this afternoon.
Back Squat
245 x 2, 255 x 2, 260 x 2 x 2, 265 x 2, 245 x 2
Pretty sure that's PR for 2. Struggled with depth and negative internal monologue for the set at 260 so I did it again. Felt yesterday's deadlifts- not ideal to do two days back to back but that is what my schedule will allow this week. Feeling happier than I recently have about squatting- less stressed at least.
Bench Press (TNG)
125 x 3, 130 x 3, 135 x 3, 140 x 3, 135 x 2,F
Weighed in at 140# yesterday so I'm kinda psyched about this. Should have taken more weight off for the back-off set though. Thankfully Morit was there to save me.
5 Rounds
:30 max cal row
:30 BJO
:30 sit-ups
Didn't keep proper track but it looked like this.
10-12 cals, 11-12 BJO, 22-26 sit-ups.
Charlie – that's awesome!!! Way to go!!!
Monday's workout w/ Brett
145/45.0
150/44.1
155/44.4
160/44.4
Puked before I could finish a 5th. Hardest I've ever sprinted anything before, but embarrassing nonetheless 🙁
7:30 with KHarpz
Step ups: 63×9 on each leg. up one rep at same weight from last week.
Pull ups were 2-2-2-4
Metcon at 155 in 5:23.
Back is still LIT up from my deadlift strength work at Sunday OG so I went a little lighter than planned.
Dang, Jenny! 69# step ups!? Wow.
Yesterday @ crossfit green bay:
Made up saturday's squats: 105 10×2 hbbs, 95 10×2 fsq
One C& J: EMOM for 20 minutes 83-93-98-103 x2-93 for the remainder of the emom
5 rounds (HA! I did 3) in 15:00
9 HSPUs
12 C2B
20 GHD sit ups
Asked the coach if I should scale the HSPUs, and he said no because during the Open you have to grind it out. Maybe that's' why everyone at that gym was so d@mn strong. I was honestly astonished at how strong they all were. The coaching (aside from that little push) was real mediocre, though.
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Tonight:
Bench: 83-88-90.5-93-93 Made all reps
Row: 1:01/1:06 I tried my best and tried to incorporate all the feedback I've been getting…but still so sub-par!
Got some interesting tips/advice from Whit regarding power output and my difficulties on the rower. I definitely want to look into this more and maybe do some assault bike/row interval stuff to try to improve this. Might be why I also have trouble squatting heavy? Gunna read some stuff now.
Glad to be back. Our gym is so great.
Saturday: "the seven" : 26:29
That workout was awesome. Went dark for the first time in over a month! I ripped in round 5 and literally bled everywhere. Was a Walking biohazard at some Miami open gym. Oops. Had fun doing this with snickers! Who is also a TFBA for agreeing to do this with me. Then some wodapalooza action to follow with coach Frankie and klove. Good times and super inspiring to watch! Put a little fire under my (behind) and now I'm feeling motivated to train for the open again! I needed that. Back is feeling really good. Week 2 of bulletproof back plus some extra stuff I've been working on the side.
Yesterday:
1) BP BACK
2) swkats:
BSQ: 2×10 @ 155#, still fine
FSQ: 2×10 @ 140, pretty rough by set 2
Will continue to ascend by 10 on the BSQ and 5 on the FSQ.
20 rds: assault bike for cals
30s on/30s off @ 80-85%
Totaled 190. Avg of 60-65 RPM for first 15 rds, pushed it to 70+ for last 5, that was hard. I'm finally starting to understand (almost like) this thing?!