Back Squat/Front Squat
Back Squat 80% x 8-12 x 2, Front Squat 80% x 8-12 x 2
Leave 2 reps in the tank. Be mindful of maintaining good positions and not devolving into bad form for the sake of an extra rep or two.
Back Squat 2 x 5, Front Squat 2 x 5
Load is 90% of what you used on Wednesday.
Post loads to comments.
Exposure 14 of 16.
100 Russian Kettlebell Swings 53/35
50 Front Squats 115/80
Lots of work to get through today, but you get to split it with a partner! Share the work as desired and be flexible with your plan. It's better to bite off small chunks of reps and stay fresh than to commit to larger sets that drain you physically and mentally. Subs: 1/2 attempts for Double-Unders. Knees or Squat Thrusts for Burpees. The load on the Kettlebell Swings and Front Squats should be light-medium for you.
Post times and Rx to comments.
- Today's 10am Yoga for Athletes class is cancelled, as is Sunday's 11am Active Recovery class. You can still get your AR fix today at 11am!
- KMo has another foster kitten who's ready for adoption! Phoebe and her siblings will be at an adoption event tomorrow from 12 to 4:30pm at the Unleashed in Park Slope (81 7th Avenue). Come by and meet them if you are looking for your new forever friend(s).
Tell everyone you know! The Iron Maidens Stay Strong Scholarship
You probably know that The Iron Maidens Raw Open, our women-only powerlifting meet slated for March 5th, is one of our most anticipated events of the year. 60 women, from CFSBK and beyond, will test their strength at back squat, bench press and dead lift.
This year, the stakes are even higher. Through competitors’ fundraising efforts, Iron Maidens will create the inaugural annual Iron Maidens Stay Strong Scholarship. Iron Maidens is thrilled to partner with Grace Outreach, a Bronx-based nonprofit that works with women to further their educational goals and gain financial independence. Our own Danae M. recently appeared in a New York Times video profiling Samantha Delgado, a Grace Outreach student who recently graduated from the College Prep program and is headed to LaGuardia Community College. The Iron Maidens Stay Strong Scholarship will assist women like Samantha in paying for their college tuition.
And now we're asking the whole CFSBK community to join us in our effort to raise enough funds to help 10 women continue pursuing a college education. Rather than selecting recipients based on common criteria such as grades or academic achievement, this scholarship rewards persistence—the grit and determination to keep going during hard times. We believe this recognizes and addresses the reality students face, and also captures the essence of the Iron Maidens Competition.
Our goal is to raise $20,000 to pay for 70% of college tuition for 10 students in the College Prep program at Grace Outreach, and we need your help to reach that goal!
There are two ways to get involved:
1. If you’re a participating lifter make sure you sign up on Crowdrise today and start asking all your friends to donate!
2. If you’re not lifting in the competition show your love by donating to our favorite lifter's campaign!.
We hope that the whole community will spread the word by telling everyone you know about the Iron Maidens competition and scholarship by sending out an email to your network, a tweet, a Facebook post, or even an Instagram using this donation link: https://www.crowdrise.com/ironmaidensstaystron/fundraiser/graceoutreachbronx
To learn more about Grace Outreach and the Stay Strong Scholarship, check out the Iron Maidens website here!
Join Us For CFSBK's Community Potluck on February 6th at 7pm
We're excited to get everyone in house to break bacon and socialize together outside of normal classes. This event will simultaneously kick off the new year, support the Look Feel Perform Better Challenge, and bring folks from all times and corners of the gym together.
This event is open to everyone and all are encouraged to come. See the event page for more details, and post in the comments there to let us know what you're planning to bring. We can't wait to see you there!
Yesterday's Whiteboard: Rest Day
The Front Squat with Mark Rippetoe YouTube
Money in the Bank Jacobin