Corey at CrossFit Central during the 2009 Black Box Summit.
Strength/Skill Work Kettlebell swings: 10-10-10-10-10-10-10 If you can swing the 2 pood 10 reps or more then work on heavy single arm swings
WOD
4 Rounds of:
1 minute max rep clean and jerk (70% push jerk 5RM not to exceed 135/95lbs)
30 seconds rest
1 minute max rep double unders
30 seconds rest
Post total C&Js and total DUs to comments.
****It is not too late to register for Heartstrings. Please contact Shanna or go to the Heartstrings website to get yourself registered for a team! If you are unable to register for a team or participate that day, please consider sponsoring a CFA team member. Every dollar amount no matter how large or small will make a difference! Thank you to all of those that have donated thus far. ****
Today’s WOD was called “Double Jerk.”
I loved Dan’s tag line for this WOD in the 5:20 class: “Double Jerk: when one Jerk simply isn’t enough.”
Donations are rolling in for Heartstrings. How exciting!
When I am driving through construction zones, I often have the urge to knock over one of those big orange cones…Well! Today during warm-ups, I clipped a cone and down it fell. 15 burpees for me. Needless to say, I don’t think I’ll ever want to knock down a construction cone again. Crossfit rehabilitates!
Thanks to all the wonderful 7 AMers. Y’all were the main reason I got out of bed this morning. If y’all weren’t so encouraging, positive, inspiring, and fun to be with, I simply wouldn’t have made it out the door today.
Name Total reps C&J/DUs or Singles C&Jwght/DU or Singles KBS
Anna Y 60/526 53lbs/singles 44lbs
Mark B. 57/451 65lbs/singles 72lbs
Amy H. 42/329 38lbs/singles 25lbs
Brooke P. 38/326 28lbs/singles 26lbs
Lisa 46/330 28lbs/singles 26lbs
Red 35/27 65lbs/DUs 72lbs
Jen L. 38/49 65lbs/DUs 53lbs
Kimberly 46/495 55lbs/singles 45lbs
Marin 35/286 38lbs/singles 26lbs
Katie 18/169 85lbs/DUs 53lbs
Shaye 40/487 48lbs/singles 35lbs
Jules 42/465 38lbs/singles 35lbs
Annie 44/360 52lbs/singles 35lbs
Shanna 33/143 95lbs/DUs
Dan 48/34 75lbs/DUs
Brooke D. 54/341 31lbs/singles
Angela 57/473 28lbs/singles
Wendy 59/270 42lbs/singles
Miriam 36/315 38lbs/singles
Matt B. 24/rowing watts 1274.6 120lbs/rowing watts 72lbsx10
Aidan 38/53 38lbs/DUs
Rustan 26/139 125lbs/DUs
Carly 35/382 65lbs/singles
Tom 27/67 125lbs/DUs
Maggie 53/35 38lbs/DUs
Britt 46/164 42lbs/DUs
Charley 37/318 65lbs/singles
Lauren 40/60 65lbs/rowing for calories
Terumi 62/442 38lbs/singles
Eva 66/422 42lbs/singles
David 28/225 135lbs/singles
Kate VW 58/514 42lbs/singles
Shonnie 49/186 23lbs/singles
Steven 48/340 75lbs/singles
Becca 48/453 38lbs/singles
Daniel Smith 29/119 135lbs/DUs
Loren 50/150
Amanda 36/454 38lbs/singles
John 42/63 95lbs/DUs
Daniel T. 44/206 95lbs/singles
Beth 44/291 38lbs/singles
Lizie 66/511 28lbs-50 back sqts, 16C&J/singles
Brooke S. 32/382 75lbs/singles
Kim S. 63/442 38lbs/singles
Elizard 37/457 55lbs/singles
Jana 41/445 38lbs/singles
Rebecca 41/374 22lbs/singles
That’s great news Carly!!
Shanna, Do we just give you the money we’ve collected for heartstrings?
da**it…out for the week…maybe saturday…stupid shoulder…stupid martial arts…stupid ego…
Directly from Shonnie this should help answer some of the questions…
Great questions. Participants track the name, contact info, donation amount and donation type (check, cash, credit card) with each donation they receive. The front of the big donation envelopes they have have a place in which to track all this info. They turn in all their donations when they check in for the event. The online donation works exactly as you guessed. On the same screen in which they enter their credit card info, the final blank they’re given allows them to list the name of the participant to whom they want their donation credited.
Thank you to all that are helping to make this event a success!
The following info was emailed to me today. I thought some of you may have interest:
Danny Dreyer, Founder of the ChiRunning technique is holding a free lecture at FootRx one week from today – That is Tuesday, January 26th – from 6-8PM at FootRx on Hendersonville Road at Turtle Creek.
Please join us and bring your running, walking and footwear questions!
I would love to go to the ChiRunning lecture, but it falls on the same day as the Province 620 Restaurant’s HeartStrings benefit. Is this something that we could drop in late to?
Jana, Not sure that would be something you should contact FootRx about.