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
Every 5:00 for 4 Sets…
15 Thrusters 95/65
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!
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