50-40-30-20 and 10 rep rounds of:
Wall Ball 20/14 to a 10'
Target Box jump 24/20" (jump is Rx'd, step-up is scaled)
Kettlebell Swing, 53/35
*40 minute cap
As Rx'd, "Morrison" is 450 total reps (that's a lot!) and is often reported as one of the hardest WODs people have done. Set a steady pace for yourself and try to stick to it. Definitely don't blow up in the 50s.
B Scale: 40-30-20-10 reps for time (100 reps of each movement, 300 total).
C Scale: A partner version is appropriate for newer folks, and it's still a hell of a workout. Split the work evenly in sets as desired (75 reps each movement, 225 total).
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
- Do you store your lifting shoes in the closet at 597 or the loft at 608? If so, please make sure they're marked with your name. Unlabeled shoes will be removed on February 21st. Space is getting tight!
- There are just 17 days until the annoucement of CrossFit Open Workout 16.1. Yikes! Have you registered yet?
The Iron Maidens of CFSBK: Jenna Jerman
The Iron Maidens Raw Open is less than 4 weeks away. Leading up to the event, we'll be 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 $13,765 donated, and we need your help to reach the finish line! You can donate to a lifters' campaign by going here.
Last week we heard from Rachel Hsiung. Next up: Jenna Jerman...
JJ! Tell us about your training program.
For the past few months, I have been exclusively Olympic lifting, 2-3x per week in Frank's program (plus the occasional yoga class). In the Olympic class, we only High-Bar Back Squat, but doing so has really allowed me to focus on busting through a lot of my old mobility issues and correct some old bad habits in my form. So even though I have had to keep my weights lower than I would have if I had been Low-Bar Back Squatting on my own (and probably sacrificing form for the sake of heavier loads), I am hoping that the new strength I have developed through my fuller range of motion in all of the positions will translate to a stronger Low-Bar Squat. Same goes for my Deadlift—I haven't been training this lift, but I expect that all the pulling we do will yield some strength gains at the meet. Starting in February, I also plan on devoting more OG sessions to powerlifting, to work on a linear progression for my bench and deadlift and to reacquaint my body with the movement of Low-Bar Back Squatting.
What's your motivation for competing in Iron Maidens?
I mostly just love the super-supportive and celebratory environment of Iron Maidens (and CFSBK in general). I don't consider myself to be a very competitive person (at least not athletically), but there is nothing like getting up on the platform and getting to feel like a TFBA, and having that feeling validated by all of the other strong, TFBA women around you. A week or two ago I was looking at the video posted on the @ironmaidensopen Instagram account of Bethany E. Deadlifting, and I thought to myself, "Shit, I can't compete with her! She's too strong!" Then I realized that I won't be competing against her, really. I will be competing with her, and I really like that. (It also helped that I was discussing weight-class strategy with KMo one day—I am right on the cusp of two weight classes—and she laughed at me and said, "I'm sorry, you don't think you're going to win this event, do you?" I had to laugh, too. Sometimes it helps to be reminded to take myself less seriously and that I am only doing this for fun.)
But really, it does feel like a privilege to get to lift with all these strong women. I think the saying, "a rising tide lifts all boats" fits here somehow. It makes me a better lifter (person?) to lift with all these supportive women, and I want to contribute to that. I am really grateful to Margie for creating this awesome event, and I hope to participate in as many of them as possible, because they're just really fun. I will never be good enough to compete in any kind of CrossFit competition, (or maybe I just don't want to because seriously, fuck Burpees) but this event is accessible to all people at all levels.
I also like that the event is focused exclusively on strength, full stop. Not: "strength is beautiful!" I like participating in a women-focused event that celebrates strength as the end goal, not as a means to acceptable physical appearance.