Squat

Performance
Every Minute on the Minute for 7 Minutes:
1 Paused Back Squat

Warm up to 80-85% and perform 7 paused singles. Pause for a 2 count at rock bottom. Focus on staying active at the bottom and driving the bar explosively to stand. Have a rack mate check depth and call your count.

Fitness
Paused Back Squat
3-3-3

Work up to a heavy triple (in three total work sets). Pause for a 2 count at rock bottom. Focus on staying active at the bottom and driving the bar explosively to stand. Have a rackmate check depth and call your count.

Post loads to comments.
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4 Rounds for Time:
40 Double-Unders
20 Deadlifts 185/125
20 Double-Unders

Rest 3 Minutes between rounds. The Deadlift weight should be light. The goal is to perform them unbroken on the fast end. Scale Double-Unders to about half attempts/makes as necessary. The Doubles should be done within 25-50 seconds.

Post times and Rx to comments.

Jason C. making his first Squat attempt at Sunday’s Starting Strength Program Total

Register Now For Starting Strength Program (formerly known as Strength Cycle)

We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass. 

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday March 14th – Friday May 6th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Mar 15th – Sunday May 8th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday March 14th – Wednesday May 4th
D cycle: Continuing Education, 6pm Mon/Wed | Monday March 14th – Wednesday May 4th
E cycle: Late mornining, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday March 14th – Thursday May 5th

Each cycle will culminate in a CrossFit Total on Sunday, May 8th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

CFSBK Open Intramural Team Competition Week 1 Rankings

Open Workout 16.1 was a doozy, gang. When the dust settled, team Your Pace or Mine? came out on top in Week 1. Definitely your pace! When asked to comment on the Walking Lunges, team captain Mike Crumsho responded, “I’m not a role model.”

1. Your Pace or Mine?: 22

2. The Little Lebowski Urban Achievers: 25

3. All Castro Oiled Up: 28

4. Sore Winners: 29

5. It’s My Open and I’ll WOD If I Want To: 31

6. Blue Steel: 35

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Yesterday’s Whiteboard: Rest Day
The Man Who Won’t Let Go The Awl
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Coach David presenting black hoodies to Coaches KHarpz, JB, and Janelle at this year’s Community Potluck

• Team Captains: Don’t forget to submit your Open Intramural team score to the spreadsheet by 12pm today.
• The next LFPB Q&A Info Session, “Eyeballing Portion Sizes,” is this Thursday at 6:30pm.
• Wondering how you’re measuring up against your fellow CFSBKers in the Open? Check out our team leaderboard!

On the Black Hoodie

by David Osorio

If you were at the Community Potluck a few weeks ago, you may have seen me present Coaches JB, KHarpz, and Janelle with the coveted CFSBK skull and crossbones hoodie. These black hoodies featuring our original logo have been in production since 2009 but cannot be bought, only earned. Over the past year or so, JB, KHarpz, and Janelle have been working on their coaching skill set, and we’re honored to present them with the highest honor in the CFSBK universe!

But the hoodie doesn’t just signify that you’ve put in the hard work to gain valuable coaching experience. Above all, the black hoodie is given to those who embody the character and spirit of CFSBK. Its recipients have put in the time necessary to develop the “hard skills” like coaching development, knowledge base, and the ability to communicate difficult concepts, but they also have the “soft skills” that make our coaching staff so excellent: enthusiasm, empathy, integrity, and commitment to teamwork.

This tradition started back in the Lyceum days, so I decided it would be most fitting to keep the vintage logo. It’s a way of linking new coaches back to our roots, to our ethos of hard work, determination, and community.
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Falling in Love with Thrusters CrossFit Junkies

Snatch

Every Minute on the Minute for 5 Minutes:
1 Muscle Snatch

Start at about 50% and work up.

Followed immediately by…

Every Minute on the Minute for 5 Minutes:
1 Mid-Hang Snatch

Add weight to where you left off the previous EMOM and work up to about 90% of your best snatch if it’s feeling good.

Followed immediately by…

Every Minute on the Minute for 5 Minutes:
3 Snatch Pulls

Start where you left off the previous EMOM and aim to hit 100% or better if it’s feeling good.

Post loads to comments.
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In 5 Minutes:
550m Run (1 lap)
Max Overhead Squats 115/80

Score number of OHS.

Rest 5 minutes, then…

In 5 Minutes:
550m Run (1 lap)
Max Box Jumps 24/20″

Score number of Box Jumps.

Post reps and Rx to comments

Video of the Week: Nancy Hoshaw survived a heart attack at 48 and breast cancer at 60. At 73, she’s entering the CrossFit Games Open. Watch her incredible story here!

• Be sure to submit your individual scores to the CrossFit Open website by 8pm  tonight. Team Captains: please submit your team score to the intramural spreadsheet by 12pm on Tuesday.
• We recently cleared out our Lost and Found and pulled some lifting shoes that hadn’t been used in while. Please take a look at the pics and claim your items before we donate them in a couple of weeks!
• The esteemed Brooklyn Daily Eagle just published an article on the Iron Maidens Raw Open. Check it out here! 

The Iron Maidens of CFSBK: Shawn Campbell

The Iron Maidens Raw Open is this Saturday! Leading up to the event, we’ve been posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare. As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $22,790, surpassing our original $20,000 fundraising goal. We’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign.

What’s your athletic background, Shawn?

My athletic background goes way back: I was on the diving team in high school. I competed one meter only but loved 10 meter platform – just never got to the competitive level at that height. I’ve been with Crossfit South Brooklyn for over four great years. It’s the first time in my adult life that I’ve been athletic, other than an underutilized gym membership at the Y in 1990 and 8 weeks of tennis lessons in 1993. This past year I’ve become more focused and have devoted more time – usually 5 days a week plus AR and/or AG when I can, and I find I miss the gym and feel antsy on my rest days. 

Have you competed in Iron Maidens before?

I participated in last year’s Iron Maiden event but hurt my hip two weeks before the big day. With Margie’s encouragement, I stayed in it to just Bench Press. I no-repped what would have been a PR! That pause is for realz ladies! Nevertheless, I was really glad that I was a part of the event. It was awe-inspiring to be among the strong, focused, and supportive competitors and to be cheered on by the crowd.

What are your goals for this year’s Iron Maidens?

This year’s goals are to stay healthy, lift all lifts, get no no-reps, PR everything, and help raise money for  Grace Outreach. It’s especially exciting to participate the inaugural year of the Iron Maidens Stay Strong Scholarship Fund. I’m glad to be a part of this year’s partnership with Grace Outreach, a Bronx based nonprofit that works with women to further their educational goals and gain financial independence.   I encourage everyone to contribute as generously as you can to the Fund! There are links right on this very blog.

Also, please come out to the gym on March 5^th to holler, clap, woot and say “you got this” a lot! It’s a ton of fun!

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New Yorkers’ Seven Most Common Anxieties, Illustrated Hopes&Fears
Sam Vs. Annie: 50-Rep Isabel YouTube

Thruster

3-3-3-3-3

Work up a max triple for the day. Thrusters come out of the rack. No re-bend of the knee.

Post loads to comments.
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In teams of 3, with one partner working at a time, complete the following for time:
100 Calorie Row
200 Wall Balls 20/10, 14/9
100 Calorie Row

Post partners, time, and Rx to comments.

Talia V. (with head in hands) and Katie M. behind her at last year’s CRASH-B competition

• Come watch the Starting Strength program Total today! Coaches Jeremy and Margie‘s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1-rep maxes in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
• Looking for info on the Open Intramural Team Competition? Check out the event page. Please be sure to submit your individual scores to the CrossFit Open website by 8pm Monday night. Team Captains: please submit your team score to the intramural spreadsheet by 12pm on Tuesday.

CFSBK at CRASH-Bs

Open Workout 16.1

AMRAP 20 Minutes:
25-ft. Overhead Walking Lunge 95/65
8 Bar Facing Burpees
25-ft. Overhead Walking Lunge 95/65
8 Chest-to-Bar Pull-Ups

This workout begins with the barbell resting on the floor near the Pull-Up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and Lunge with it overhead for 25 feet. They will then perform 8 Burpees, jumping over the barbell on each repetition, before picking the barbell back up and Lunging back in the opposite direction. Once back at the Pull-Up bar, they will perform 8 Chest-to-Bar Pull-Ups, and then will head back to the barbell to begin the next round. Your score will be the total number of repetitions completed before the 20-minute time cap.
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Due to the logistical constraints of 16.1, athletes who are not officially signed up tfor the Open will perform this modified version of 16.1.

AMRAP 20 Minutes:
8 Overhead Plate Lunges
8 Burpees to a Plate
16 Kettlebell Swings 32kg/20kg
8 Burpees to a Plate

Post total reps completed and Rx to comments.

Joe W. and Brian B. doing a test-run of 16.1 | Photo by Thomas H.

• Come watch our Starting Strength program Total tomorrow! Coaches Jeremy and Margie‘s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1 rep maxes in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
• Coach Nick and his merry band of CFSBK rowers, the CRASH-Beasts, are off to Boston to compete in CRASH-Bs, the world indoor rowing championship event! We’ll have a longer post about the CRASH-Beasts tomorrow, but in the meantime, let’s wish them luck. Break some chains!
• Thanks to everyone who came out to last night’s screening of The Fittest on Earth 2015!

5 Things You Need to Know About the Iron Maidens Raw Open

1. The Iron Maidens Raw Open is next Saturday, March 5th from 9:00am to 7:00pm. 60 competitors  will test their one-rep maxes in a rare, women-only environment of badassery. This year’s lifters range in age from 25-70 and hail from the NYC-metro and tri-state areas. 60 competitors who will test their one rep maxes in a rare, women’s only environment of badassery. The event is completely free and open to the public, so bring your friends!

2. As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $22,490, surpassing our original $20,000 fundraising goal. Thank you all for your generous contribuitions.

3. But we’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign. 

4. We’ll have a Café Grumpy espresso bar, food vendors, and t-shirts for sale. Feel free to BYOB. Come hang out for a while and cheer for our TFBAs.

5. The after-party is around the corner at Threes Brewing, ya party animals!
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16.1 Strategy and Tips The Outlaw Way

Some partner shoulder prep before an overhead workout. This stretch is great because it uses your body weight to load up your shoulders while your partner helps with thoracic extension

This Week at CFSBK in Review

1. Movie night returns tonight after Open Gym! From 8 to 10:30pm, we’ll be showing Fittest on Earth 2015, a behind-the-scenes documentary about last year’s CrossFit Games, on the big screen. Come watch it with your fellow CFSBKers and other CrossFitters from local affiliates. Go to the event page for more details.

2. In our second-to-last installment of “The Iron Maidens of CFSBK,” we profiled Colleen M. Oh, and we totally shattered our $20,000 fundraising goal. Thank you all for your generous donations, which will send 10 women off to college! If you haven’t donated yet, there’s still plenty of time. Go here to donate to a lifter’s campaign.

3. Looking for a spring powerlifting meet? Look no further than the Starting Strength Challenge at CrossFit Gantry.

4. The CFSBK Open Intramural Competition is underway! A ridiculous proportion of members registered for the Open also signed up for the Intramural Compeition, and we couldn’t be more excited! Go here for team info and competition guidelines.

5. Come watch our Starting Strength program Total on Sunday! Coaches Jeremy and Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1 rep maxes in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

6. CrossFit Open Workout 16.1 was annouced last night and is programmed for Saturday (which means today is your first opportunity to do it). Go here for more info!

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Yesterday’s Whiteboard: Power Clean and Jerk | Power Clean, Shoulder-to-Overhead; Toes-to-Bar, Burpees
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Power Clean and Power Jerk

Take 10 minutes to warm up to a bit beyond your work weight for the metcon.

Post loads to comments.
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Metcon A 
15-12-9 Reps for Time:
Power Clean 155/105
Shoulder-to-Overhead 155/105
Feet do not need to move for the Shoulder-to-Overhead (as in the Power Jerk). Anything from a Strict Press to a Split Jerk is acceptable.

Metcon B
Every Minute on the Minute for 10 Minutes:
Even: 10 Toes-to-Bars
Odd: 10 Burpees

Rest 5 Minutes between A and B. Post times and Rx to comments.

Super Karl dialing in his Split Jerk during Open Gym

• Movie night returns this Friday, February 26th! From 8 to 10:30pm (after OG), we’ll be showing Fittest on Earth 2015, a behind-the-scenes documentary about last year’s CrossFit Games, on the big screen. Come watch it with your fellow CFSBKers and other CrossFitters from local affiliates. Go to the event page for more details.
• Come watch our Starting Strength program Total on Sunday! Coaches Jeremy and Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1 rep maxes in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
• CrossFit Open Workout 16.1 will be announced tonight at 8:45pm. Go here for more info and the live annoucement! Today is also your last day to register for the Open.
• Schedule Change: Today’s 9am Yoga class with Jaclyn is cancelled.

The CFSBK Open Intramural Team Competiton

This year we had 73 athletes register to participate in our first-ever CFSBK Open Intramural Team Competition out of the 92 total CFSBKers who are part of our collective affiliate team. Color us stoked!

In our inaugural year, we have 6 teams of 12 people. You can see all the teams here. Please read all of the information below to understand how it will all work.

If one of your teammates does not participate in one of the Open Workouts, their score will not be included in the team’s size or in the overall ranking. Team members need to communicate with their captains if they are unable to perform a workout due to travel, illness, injury, or any other reason. Scores not submitted to the CrossFit Games Open site will not be counted as a valid submission.

Schedule
With the exception of Week 2, we will be be programming the Open Workouts as the group class programming on Saturdays. 16.2 will be programmed for Sunday, March 6th because Iron Maidens is the day before.

Stay tuned to the blog and your captains about any other events or updates regarding the Open. If you want to meet up, this Friday the gym is hosting a movie night starting at 8pm. We’ll be screening The Fittest on Earth 2015. All are welcome! There will be free beer!

MAY THE WODs BE IN YOUR FAVOR! 

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Yesterday’s Whiteboard: Deadlift | “Cindy”
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Deadlift

3-3-3-3-3
Work up to a max triple for the day. No failing, no loss of position. Touch-and-Go is permitted.

Post loads to comments.
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“Cindy”

AMRAP 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
In its best form, this classic triplet is performed unbroken with stamina/cardiovascular capacity being the limiter. For most, it’s either Pull-Up and/or Push-Up capacity that slows us down. If you can perform the reps, then do Cindy as Rx’d. Otherwise, scale the Pull-Ups to Ring-Rows and the Push-Ups to the knees as necessary or reduce the rep scheme to largely keep moving. In 2009, Chris Spealler scored a whopping 38 rounds at the Games, and Gillian Mounsey scored 28. Are you a heavy hitter? This is a CFSBK leaderboard workout. Tell a coach you’re gunning for it so we can keep you in our sights!

Post rounds, reps, and Rx to comments.
Compare to 6.26.14 and 10.31.2014

Look at all those accomplishments! Brad L. PR’d his Snatch at 209lbs. Lauren B. got Kipping Dips. Bryan B. did “Jackie” in 6:03. Latasha B. Back Squatted 307lbs for two sets of two reps. Please write all of your awesome accomplishments and goals on the board. We’d like to make this a recurring feature on the blog!

• Movie night returns this Friday, February 26th! From 8 to 10:30pm (after OG), we’ll be showing Fittest on Earth 2015, a behind-the-scenes documentary about last year’s CrossFit Games, on the big screen. Come watch it with your fellow CFSBKers and other CrossFitters from local affiliates. Go to the event page for more details.
• Schedule Change: Tomorrow’s 9am Yoga class with Jaclyn is cancelled.

Last Chance to Register for the CrossFit Open and Sign Up for Intramurals!

By the time you’ve read this, the Open Workout 16.1 countdown clock to the left will have counted down to just ONE day to go. You know what that means? Yeah, wise guy, it does mean that Dave Castro will announce 16.1 live from NorCal CrossFit tommorrow night. But it also means time is running out to register!

“What Deadlifts with two legs in the morning, four legs in the afternoon, and is swole all day long?” It’s the Traveling Foxes, of course! Legend has it that the Sphinx forgot its famous riddle when confronted with this feat of strength | Photoshop by Cam C.

• Tomorrow is the last day to register for the CFSBK Open Intramural Team Competiton, and Thursday is the last day to register for the CrossFit Open.
• Schedule Changes: 6:30 pm Active Recovery and 7:30 Anti-Gravity are cancelled.

The Starting Strength Challenge at CrossFit Gantry

Looking to compete in another powerlifting meet in the spring? The Starting Strength Challenge will be hosted by Zilber Coaching at CrossFit Gantry (in Long Island City) on April 24th! Three attempts to establish a one-rep max in the Squat, Press, and Deadlift will be judged by Starting Strength Coaches.

Not only will you get to compete against the lifters that attend your local meet, but your results will be compared with the competitors from all FIVE of the other locations nationwide that are holding the same exact meet during the same weekend!

The best male and female lifter from the combined meet, calculated using the Wilks formula, will be awarded with their own York Barbell and other awesome prizes!

You can also register as part of a team. To do so, please indicate your team name in the COMPANY/ORGANIZATION field of the registration page. Your final team roster is due via email by Friday, April 22nd at 11:59pm. Go team CFSBK!

This is a great opportunity to experience a competition, lift some weights, set personal records, and see how you stack up against athletes both locally and in other parts of the country.

Go here to register!

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Yesterday’s Whiteboard: Snatch | Double-Unders, Thrusters
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Power Snatch + Hang Snatch Complex

1-1-1-1-1
Work up to max for the day in 5 attempts.

Post loads to comments.
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For Time:
50 Double Unders
15 Thrusters 95/65
40 Double Unders
12 Thrusters
30 Double Unders
9 Thrusters
20 Double Unders
6 Thrusters
10 Double Unders
3 Thrusters

Post time and Rx to comments.

Video of the Week: Here is perennial CrossFit Games competitor Dan Bailey providing commentary on his performance of the CrossFit.com workout of the day for February 8, 2016. It’s a great insight into how a top-level CrossFit competitor prepares, plans, and reflects on his performance. Super interesting!

• We’re just 3 days away from the annoucement of CrossFit Open Workout 16.1. You have nothing to lose and everything to gain(z). Go here to register! 
• Movie night returns on Friday, February 26th! From 8 to 10:30pm (after OG), we’ll be showing Fittest on Earth 2015, a behind-the-scenes documentary about last year’s CrossFit Games, on the big screen. Come watch it with your fellow CFSBKers and other CrossFitters from local affiliates. Go to the event page for more details.
  
• Speaking of the Open, this year we’re adding a new twist in order to promote some friendly competition. We’ll be organizing intramural Open teams for those who are interested. Go here for more details, and here to sign up before Wednesday’s deadline.
  

The Iron Maidens of CFSBK: Colleen Meagher

The Iron Maidens Raw Open is less than two weeks away. Leading up to the event, we’ve been posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare. This year, through competitors’ fundraising efforts, Iron Maidens will create the inaugural annual Iron Maidens Stay Strong Scholarship. Our goal is to raise $20,000 to pay for 70% of college tuition for 10 women in the College Prep program at the Bronx-based Grace Outreach. Right now we’re at $19,549 donated—so close! Help us reach our goal (and keep on going) by the end of the day! You can donate to a lifters’ campaign by going here.

Colleen! When we last checked in with you, you were Athlete of the Month, and you just keep on kicking ass. What’s your motivation for competing in Iron Maidens?

I stopped by to watch the competition last year, and it looked fun! I saw my friends competing and thought, awww, I wish I had signed up! So when this years event came online, I signed up in an instant!  If you’re not competing, I highly recommend spectating. It’s exciting and fun! 

How has lifting impacted you athletically? Personally?

Athletically, it’s given me a passport to do or try anything, most notably surfing for four days in Mexico over New Year’s break. Paddling out against waves requires strength. Having strength feels wonderful. I’ve really been using my strength this week, too, in preparation for a move, packing and stacking boxes—heavy boxes!

On a personal level, I once heard a speaker (at a vegan seminar) say that strength in your body translates to strength in your aura. I believe this is true. Lifting has given me confidence and has added fun to life, too. I never would have guessed that lifting things up and putting them down could be so much fun!

That’s so great. What’s the best piece of lifting advice you’ve received?

The best advice I’ve received is to be aware of where the bar is in relation to the middle of the foot. If the bar feels in front of the midfoot, I correct it and then everything is so much better!  It’s like a magic fix.
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Yesterday’s Whiteboard: Squat | KB Swings, Lunges, Burpees
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