FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*
A1) Front Squat:
4 x 10-12
A2) Single-Arm Ring Row:
4 x 10-12
Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.
*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 6 of 8
3 Rounds for Time:
15 Deadlifts 185/125
9 Hang Power Cleans
6 Push Jerks
The barbell should be on the heavy side for you. Baller status for going unbroken, but definitely okay to break it up a bit, especially on the Hang Power Cleans.
Post time and Rx to comments.
Humans of Starting Strength: Bridget McBride
A new round of CFSBK’s Starting Strength Program cycles just started! Over the next few weeks, we’ll be bringing you some Humans of New York-style interviews with our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? How is it different from other classes? What kind of funny stuff does Coach Jeremy say in class? Let’s find out! For our first installment, we talked to Bridget M.
What are a few of the biggest things you took from or accomplished in Starting Strength?
My biggest takeaway from SS is that I do belong at this gym. I don’t have an athletic background and have not been ‘fit’ for most of my life. I had only been a member at CFSBK for less than 6 weeks before starting SS. I attended group classes irregularly, and as a result, while the coaches and classmates were always welcoming, I felt like an outsider who was never going to figure this out. Attending SS gave me confidence by helping me focus on a core set of lifts and see the objective progress from week to week. The work was definitely not easy, but having a structured format helped me to relax and learn that I love weightlifting and how amazing this gym is with its people, space, and equipment.
My most important ‘a-ha!’ lesson from SS is a better understanding of the zones where ‘mind over matter’ comes into play with lifting. The first time I learned that I could “keep on driving” past the point where I thought my arms could go on Bench Press was a total mind-blower! Insert metaphor for missed opportunities in life here…
How has the Starting Strength Program impacted your capacity in CrossFit group classes or in other fitness pursuits?
I have seen the impact of SS in all types of activities. Beyond the obvious peripheral muscles, I didn’t always give enough credit to how much core strength I was building along the way. I can bike much longer without flagging, I resumed running, and my joints are doing fine. My Push-Ups show better form. And most of all, I’ve become that “fun” girl at work that talks about weightlifting all the time.
What’s the culture like?
Another great aspect of SS: you need a good rest between sets, and so does your rack mate. Having time to chat with the same classmates over the course of 90 minutes over 8 weeks develops a nice camaraderie. Class is chatty and chill with moments of really dialing in and “going to work.” I now have an OG partner and friends to cheer on at the SS Totals.
Coach Jeremy’s low-key but attentive teaching style is great. My favorite quote: It was my 2nd class, and after my Low Bar Back Squat set, he says, “Bridget, you have a gift.”
*My brain freezes and internal monologue begins* “O.M.G. Am I, like, a lifting prodigy, and I don’t even know it? Have I found my secret superpower?!”
“Bridget, you have a gift. The gift of short femurs. Excellent for Squatting.”
Womp womp and haha classic Jeremy—warmly sarcastic, a master observer and interpreter of biomechanics who gives you personalized feedback so that together you can optimize your performance. My femurs and I are so happy we found SS!
News and Notes
- This Saturday’s 11am Active Recovery class is cancelled. Coach David will be at the CrossFit Games East Regional in Albany, racking up his 8th (!) year as Competition Director. Check out this post from a couple of years ago in which he reflects on this experience.
- Missing something? It might be in our most recent lost and found dump! You can also now see photos of our lost and found clear outs via the link under Member Resources. Be sure to claim your stuff at the front desk before we donate it to CHIPS!
- Registration for Coach Keith’s upcoming Active Life Strength classes is now open. These classes are sure to sell out, so hurry! See Monday’s post for details…
Yesterday’s Results Board: Rest Day
Treadmills Were Meant To Be Atonement Machines JSTOR Daily
Respecting Your Body’s Signs: Lifting Heavy and Listening Closely Breaking Muscle