Clean Complex
Every Other Minute on the Minute x 12 (6 sets):
Clean Pull + Hip Clean
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Exposure 8 of 8
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5 x 250m Row Sprints
Rest 3 minutes between efforts. Go hard on each one, but aim for relatively consistent times throughout.
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Iron Maidens Fundraising Update: T-Minus 6 Days
Yes, Murph Day is tomorrow, and we can’t wait to see you all there, but Iron Maidens is also less than a week away! 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. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $13,427 raised. Can you help us get there? Show some love by donating to your favorite CFSBK lifter(s) through the 2018 Crowdrise campaign here.
News and Notes
- 177 of you have signed up to do “Murph” tomorrow. That’s a lot! There’s still time to get into a heat here.
- Today’s PM Open Gym is cancelled as we set up for Murph Day!
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How to Increase Your Bench Press Without Benching BarBend
Why Beans Were an Ancient Emblem of Death Atlas Obscura
#4
AG
A.
2-3x
7 cal row
5 lateral box step ups/side
3 piked push ups
20 alt plank toe taps
B.
kipping HSPU Practice
C. 17 min w/partner @aer
5 hspu
10 alt pistols or box jumps
250m row
10am with Fox and Snickers
Hip clean complex – 103, 113, 123, 128f, 128, 128
Full intentions of getting to 133 today but had a silly miss and stayed put until it got better. Thanks for the cues on the pull & catch, Fox. Overall love these – and appreciating our front squat Wednesdays. Hoping to hit a body weight clean sometime soon.
Rows: fastest 54.4 (second), slowest 57.? (second to last). On the slower side of the class as usual but happy to not have strayed above 1min.
Yesterday –
AGS
HSPU waves 8, 6, 4, 8, 6, 4
Just about worked out if needed a mat from the box and even tried a couple with a tiny deficit. Got the last 4 in on the wall with 2abmats
Chin up waves: 8, 6, 4, 8, 6, 4
All still with green band
Behind neck press: 43x10x2 – then switched to strict press bc something was crunchy/poppy in my elbow.
DB row: 30#x8e x3
Strict dip: red band x10, orange x8, orange x4 and then need to switch back to red for last 4
Zottman curl: 17.5×8, 15×10,2
Hollow rocks: 20×3
Planned on doing group class but got a migraine so I layed in the mat for a while and then went home.
1pm group class
Clean complex
Worked up to 185 for three sets
Failed last set at 195
Rowing sprints
50.4
49.9
50.5
51.1
50.0
Happy with consistency here. Sprints are not my strong suit
Landed at LGA at 11:40am, was back to CFSBK for 1pm class. Needed to move a bit after a few days of just eating and drinking.
1pm with Ro
Clean complex up to 225. Failed 225 once, got a good cue from Ro (don’t push hips back too far), nailed the next one.
Row intervals between 44.0 and 47.2, pretty consistent in between.
2pm AG
Kipping HSPU practice was great. Feel like I’m getting better at synchronizing my hip and shoulder pushes. Metcon with Rob, managed to do 2/3 HSPU every round until the 5th when there was nothing left.
Felt great. Decided that I’m doing 1/2 Murph tomorrow, since I don’t want to really ruin my next week or two (which is what full Murph does to me).