Everything You Need to Know About Iron Maidens 2018
We’ll be hosting the 4th-annual Iron Maidens Raw Open powerlifting meet tomorrow from 9am to 6pm. Come out to the gym to support strong women lifting for a great cause! You can find the event schedule and more info here.
All classes are cancelled on Saturday. A floater WOD is scheduled as Saturday’s programming for folks who did Monday, Wednesday, and Thursday’s workouts this week and want to get their fitness in today. See the first comment on this post.
What else? Well, as you faithful blog readers know, Iron Maidens lifters are raising 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. As of Thursday at 7:30pm, we’re at $18,105 raised. Can you help us reach our goal? Show some love by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the 2018 Crowdrise campaign below.
Last, but certainly not least, there will be food and drink from Iron Maidens sponsors for sale, so come hungry! Check out this list of prizes and sponsors on the IM Instagram.
News and Notes
- Photos from Murph Day 2018 by Robert C., Thomas H., and the blog editor are up on Flickr!
- Register for our upcoming Brazilian Jiu Jitsu Fundamentals class with Coach Callie Brennan! Fundamentals is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground. By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.
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Yesterday’s Results Board: Sit-Ups, Row, Push Presses
This All-Women Powerlifting Competition Is All the Fitspiration We Need Refinery29
This Women-Only Powerlifting Competition Is Seriously Badass Salon
Floater WOD
40 Minutes Not for Rounds:
2 Minutes Row/Bike/Jog at an easy pace
4 Touch-and-Go Deadlifts, work up to a medium-heavy load
20 Seconds Each Single-Arm Plank.
Post work to comments.
8 AM (working from home today) doing Thursday’s work with Whit. 337 reps (54 situps + 13 cal erg) Rx.
I had to do a little talking myself into doing this once I saw what the floater Saturday WOD was. Glad I made myself do it, it really wasn’t that bad since I acted like it was an AG workout with Ro telling us to make sure we kept an aerobic pace 🙂 Mostly kept my calorie rating between 900-950.
I’m surprised my abs aren’t complaining at me. Usually a volume of 100+ situps gets me there. I guess we’ll see how I feel tomorrow. I’m glad there weren’t high volume squats in this since I get to get on an airplane this afternoon.
LIFT ALL THE WEIGHT, LADIES! Can’t wait to hear all about it and I’m sorry I can’t be there in person!
6:30pm yesterday with Whit and Lauren
373 reps Rx on the metcon, a sweat fest given how humid it was. Highlight of my workout was beating Morgan on the first round (9/6/3) – only for her to then keep moving at a crazy pace and almost lap me by a round. It was good doing this next to a few super fast people, it prevented me from sandbagging the sit-ups.
Then some much needed AR with Penny and the vibrating foam rollers.
I encourage everyone to donate to the Stay Strong Scholarship and come tomorrow to watch what is one of the best events at the gym. You’ll see many familiar faces tomorrow competing but also women outside of our CFSBK community who are part of the larger powerlifting community and women from Grace Outreach for whom the Stay Strong Scholarship supports. The energy is tremendous. Be a part of it!
co-signing all of this!
Do!
Horrendous start to the day. Progressive improvement throughout with some fun group classes. Was looking forward to lifting a bit of weight at the end of it! left glute is mad sore from those 60 banded split squats yesterday hollerrrrr.
Quick heat up with some lateral movement, rotation, etc.
A1. 2-pause Clean Pulls (:01 at 1″ and just below knee)
wu: 85×3, 115×3, 145×2, 165×2, 175×2
work: 185x2x5 (105%) – used Jake’s ironmind grips for this. game changer!
A2. DB Bench @ 20×1
wu: 25×8
work: 35x8x5
then did a couple sets of doubles on clean pull @ 185 without any grips or pauses just get a feel for it. seriously visualizing cleaning 185#. I BELIEVE!
conditioning:
4 rounds, sustainable pace
200′ waiter carry (kb front rack) @ 16kg ea hand
50′ handstand walk
20 deadlifts @ BW (135)
6 lateral burpees over the bar
17:31
just around 4min for that first round, which was the only one i did the carry unbroken. the others, just breathing too hard and had to do a quick reset.
handstand walks mostly in 2-4 sets. had one with a nice long stretch.
DL 12-8, hook grip first round then switch