Today you have the option of prepping yourself for yesterday’s NYD workout or:
Strength/Skill Work
Complete 5 sets of the bear complex resting 3 minutes between sets:
For each set complete 5-7 of the following sequences WITHOUT resting the bar on the ground. Each sequence consists of:
Power clean
Front squat
Push press
Back squat
Push press
If you are able to complete 7 sequences then go up in weight. If you are unable to complete 5 without resting the bar then go down in weight.
WOD
Tabata Double unders
After you are done with your Bear Complex and tabata DUs, you will probably still want to work out some more because most of you are crazy like that. I have the perfect solution for you. Show up to HeartStrings, donate $50 to save a life, and work out with fun people. Bootcamp, Kickbox, Zhumba, run, walk. Whatever. Just do it. Reuter YMCA, 9 am- 12 pm. Be there.
Dear Shanna,
No one from CFA showed up to Heartstrings. I recommend punishing the entire CFA community by making them do Death by Burpees on Monday. Twice. Or, let me beat everyone up. I hear Matt Baldwin is afraid of me, so I’ll go after him first.
Yours truly, Miriam
Hi Miriam,
I apologize on behalf of CFA for our lack of participation in this year’s Heartstrings fundraiser. I did donate under Jana Kellam and if anyone else would like to donate to a great cause you can do so here:
https://co.clickandpledge.com/advanced/default.aspx?wid=32452
Also, what about a mini-fundraiser to support Project Access where every dollar donated within 1 hr the coaches of CFA will complete 1 burpee. Only one coach working at a time and one burpee for every dollar given (not each coach does a burpee for every dollar, but 1 coach does 1 burpee for every dollar).
I’m thinking maybe the weekend after Regionals so the 2nd weekend in June. We can turn it into a delicious potluck and community event.
Thoughts?
Sincerely, Shanna
I have no idea what a Burpee is (sounds like something like the Big Gulp at the gas station) but count me in to contribute. I will bring my lawn chair.
Shanna, Thanks so much for your donation! Much appreciated. Actually, a few others did the same under my name and Jana’s name so I thank those folks for that as well. I just would have liked a team showing from the caring CFA community and I was sad not to see anyone from CFA there. (BTW, Jana, Seth and I did Bootcamp and Zhumba–Seth gave up on trying to dance when “it all became just a blur to me.” and I also did a little bit of Kickboxing which I officially suck at. Bootcamp was the best offering by far–very Crossfit-ish but no lifting…:-( Anyway, I would LOVE to see some kind of mini fundraiser for Project Access. Your idea sounds great to me. But why make the coaches do all the work? Why not make this into a competition? We’re all insanely competitive; I can’t see people standing around watching coaches do burpees without others joining in! Can folks form teams, pay an enrollment fee and compete against each other with a surprise WOD that you bring on? The winning team would get the coveted “First Annual Project Access WOD Award” or something like that. I’m open to any/all ideas! CFAers, what do you think?
I love this idea Miriam! How about teams of four with clever names of coarse. Then for every dollar the team raises they get to choose what other team they want to do burpees just prior to the competition. This would give the team that raises the most money an advantage in the competition. And I think there should be some really cool Crossfit prize thrown into the mix to encourage lots of participation and lots of competition.
Name Best Bear Complex/ Total DUs/ Best Rnd/Worst Rnd
Shannon 95lbs/286/34/25
J$, you must be an event coordinator on top of everything else you do so well. I love the idea of teams having to do burpees before the competition based on money raised. I also think the WOD should be something that is kind of out of the box and weird so that all teams have an equal chance of winning — throw in some things that usual super crossfitters will have trouble with. Flexibility challenges are always good
, and I also remember cartwheels were particularly hard –and funny to watch. And yes, participants should get some cool CFA prizes. The winning team’s picture blown up and hanging from the ceiling, t shirts, one hour of personal training from a coach, a hug from Randy (well, he gives those out liberally, so never mind), a free week or two of cf or cf kids, etc.
More ideas folks! This is gonna be great.