Power Clean
Every 2:00 for 5 sets:
1 Power Clean Every 10 Seconds x 3 (3 Singles)
The work should be “heavy but perfect” today. Use your heaviest weight from last week if you’re able to. The goal is no misses and no slop.
Post loads to comments.
Week 6 of 6
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Every 5:00 for 4 Sets…
For Times:
30 Double-Unders
15 Thrusters 95/65
30 Double-Unders
Work at a sub-max, sustainable pace and aim for repeatable times to within a few seconds on each set. You should feel like you could immediately repeat another round or two at the same pace. Try to maintain nasal breathing, even if only on the inhale. Experiment with pausing the Thrusters overhead for a second to maintain good rhythm and positions. Modify the Dubs to Alternating Foot Steps or 2x Singles as needed.
Post times and Rx to comments.
Last year Danae, Margie, and Francine appeared on Mission BX with TK and Bintou from Grace Outreach to talk about Iron Maidens and the Stay Strong Scholarship. Watch it to get a sense of why the Stay Strong Scholarship is so important and why you should support Iron Maidens lifters in their fundraising!
The Iron Maidens Raw Open: T-Minus 12 Days!
We’re less than TWO WEEKS away from The Iron Maidens Raw Open, our annual women-only powerlifting meet slated for Saturday, September 7th. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. It’s one of our most exciting events of the year. Come out to the gym to cheer for these strong women!
For the 4th year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. CFSBK’s own Danae Mcleod, the Executive Director of Grace Outreach, told NYNMedia why this is such an important cause right now:
How do DACA youth and undocumented immigrants make it through higher education while paying out of pocket? The direct answer is most do not. According to TheDream.US, only 5 to 10 percent can afford college.
There are many great scholarships for undocumented youth wanting to further their education. TheDream.US awards some 3,000 scholarships to those who are either high school or community college graduates, or students who live in states where they cannot access in-state tuition. Golden Door and the Jack Kent Cooke Foundation are two others. However, these scholarships are extremely competitive and not sufficient to meet the needs of the more than one million Dreamers estimated to currently be living in America.
In 2015, I started talking to a close friend, Margie Lempert, about my students’ dilemma. Lempert runs a women’s powerlifting event called the Iron Maidens Raw Open every year at a gym in Brooklyn. She wanted to add a fundraising component to this incredible day showcasing women’s strength. We thought that the grit and determination that it took for undocumented women to get to college matched the strength and tenacity that women powerlifters demonstrate. Together we created the Stay Strong Scholarship to support undocumented women at Grace Outreach. The money raised pays for 80 percent of college tuition for selected undocumented students and DACA youth.
This year, our goal is to raise $30,000 to continue supporting undocumented women. Right now we’re at just over $9,848 raised. Can you help us break through the $10,000 mark by the end of the day?
Show some love by donating to your favorite lifter(s) through the 2019 Crowdrise campaign here!
News and Notes
- This Sunday’s 12pm Pilates class is cancelled.
- In case you missed it, yesterday we offered 5 Reasons to Sign Up for Fight Gone Bad 2019. So far, around 35 of you are registered to take part in one of our biggest and best community events of the year. Go HERE to get in on the fun!
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22 Photos of Incredible Women Powerlifters Will Make You Want to Pick Up a Barbell Refinery 29
It’s Still Dark, Yet You Open Your Doors Medium
CFSBK!
I’ve got one more workout to get in before I move to Maryland later this week. As some of you know, I’m 100% not a New Yorker, so you’re far & away what I’ll miss most in this city. I was listening in on a foundations class during open gym today and it made me appreciate just how much I’ve learned here. Sure, plenty of firsts: squat snatch, pull-ups, double-unders, handstand push-ups, toes-to-bars, and even just this morning, first full range GHD sit-ups! But it’s the ‘other’ stuff that’s going to matter longer-term: what “progress isn’t always linear” actually means, how much moving with virtuosity matters, why it’s not always helpful to collapse in a heap after a workout, and when it IS ok to just let loose and go as hard & fast as possible. Since I joined 3 years ago, I have a completely changed set of expectations for what my body can do, what my body needs, and what it deserves. I’m so grateful to David and all the coaches, staff, and members for making and keeping this special space.
I do have a couple of specific endorsements. First: ALL YOU LADY COACHES! Jess, Katie, Whitney, Lauren, Lynsey, Tori, Karina. Not that I don’t love all the SBK dudes (I really do, you guys!), but damn it is refreshing to see a coaching roster so stacked with smart, dedicated, skillful women. Second: Katie Iron Thumbs/The Hammer Harper! Katie will heal you. Go see her. She’s helped me work through shoulder, hip, and knee issues in the past year or so, with attention to the mental game to boot. The in-session banter is pretty solid as well.
OK, I think that’s it for now. See y’all around <3
PS-Bring that big blog energy back! This place used to be poppin!
When is that last workout happening, and will there be goodbye-CFSBK drinks afterwards?!
We’ll miss you Kate!
I’m going to miss Kate Tk!!!!!!! She was my folk loving miller lite drinking weekend bud. I don’t have to say goodbye tho because she’s moving to Maryland by my moms house so we will no longer be watching folk but at least live cover bands with crabs boats and orange crushes. Not a bad new life Kate, notttt baaaad at all, we’ll miss you!
I’M GONNA MISS YOU KTK!!
Commenting here to plug my friend’s husband’s new bike shop in Bed-Stuy!
It’s called Bed Stuy Bike Shop and it’s in Restoration Plaza @ Fulton St and New York Ave and they’re having a soft opening this Saturday Aug 31st from 12-6pm!
It’s a new part of a collective run & minority owned co-op called Worker’s Transport that is affiliated with TWU Local 100 (the MTA union).
They are hoping to fully open in a few weeks! There will be pizza and hangings!
Super cool Cam, also only a few blocks from where we are. Can’t make it on Saturday, but do they have a website or Instagram?
DR! I don’t think so yet but I will let you know when they do!!!
Also congratsss on your BMU!!!
9am session with Brett AND I GOT MY FIRST BAR MUSCLE UP! So so so exciting, it’s been so many months in the works. Once you get the first one it feels “easy”, but looking back, it’s been so much work to get here inch by inch…
10am class with Jess and Brett
Power cleans up to 215
Metcon Rx 1:37 – 1:44 – 1:58 – … then I couldn’t hold on to the thrusters and only did 10 thrusters in the last round. Sigh. Just mentally couldn’t hold on to the bar.
AWESOME!
Gonna miss you Kate 🙁
Hi- maybe you can help me out. I’d like to file a complaint. I’m not sure what the technical term is but I would describe the WOD today as: ‘made me feel like a bag of dog dicks’. Had to cancel my plans afterward so I could lay on the couch and die.
Thanks?
-Maria