Arnold Press / Romanian Deadlift Superset*
A1) Half-Kneeling Single-Arm Arnold Press:
4 x 8-10
A2) Barbell Romanian Deadlift:
4 x 8-10
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
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Exposure 3 of 8
5 Rounds or 20 Minutes (for quality):
14/10 Calorie Row
14e Single-Arm Kettlebell Swings
7 Floor Levers (3 seconds down)
Begin each row with 5 “Legs Only” strokes + 5 “Legs and Hips” strokes before moving into the full stroke. Use today to prioritize mechanics over speed, and to stay efficient and connected to the machine. Scale the Floor Lever to the tuck as needed, but be true to a slow decent.
Rowing For Calories: Pick Drill
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Iron Maidens and the Stay Strong Scholarship
You probably know that The Iron Maidens Raw Open, a women-only powerlifting meet slated for Saturday, June 2nd, is one of our most anticipated events of the year. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. Save the date!
For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach.
Why should you support the Stay Strong Scholarship? Here’s a message from CFSBK’s very own Danae McLeod, Executive Director of Grace Outreach:
Nearly four years ago, I started working at Grace Outreach, an incredible non-profit in the South Bronx that works with women to get their high school equivalency degrees, go to college, and get jobs. I met so many smart, talented, and motivated women who wanted to improve their lives through education. The problem was that a bunch of them couldn’t afford to go to college. They were DREAMers and undocumented women who had come to the U.S. as children, and they weren’t eligible for financial aid.
I started looking for ways to help financially support these women’s dreams of getting a college degree. At around that time, Margie Lempert, the Iron Maidens Meet Director, told me she wanted to add a fundraising component to the women’s powerlifting event she had been running in different iterations for a few years. We thought that the grit and determination that it took for first-generation, low-income women to get to college matched the strength and tenacity that women powerlifters demonstrate.
We created the Stay Strong Scholarship to support women at Grace Outreach. The money we raise pays for 80% of college tuition for undocumented students, DREAMers, and women who have been victims of predatory for-profit colleges.
Two years after Iron Maidens and Grace Outreach started the Stay Strong Scholarship, we have have raised over $65,000 and sent 10 women to college! Two students have graduated with Associate Degrees and moved on to Bachelors programs. We currently have five students making their way through CUNY community colleges with GPAs over 3.0.
We know that now, more than ever, the undocumented community needs our support. The Stay Strong Scholarship positively contributes to women who are determined to change their lives through education.
This year, our goal is to raise $40,000 to continue supporting these students. How can you get involved? Show some love by donating to your favorite lifter(s) through the 2018 Crowdrise campaign here.
News and Notes
- Great news! We’ve added another Short Circuit class on Saturdays at 10am. Another great chance to reprogram your body in the spring! (It is spring, isn’t it?)
- We don’t mean to brag, but we’re the number 1 rated Brooklyn CrossFit affiliate and in the top 10 of all Brooklyn gyms on Yelp! Got an extra minute? Yelp us out with a review!
Yesterday’s Results Board: Clean and Jerk | Partner WOD
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