Monday – 121911 – Clean and Jerk, Burpee, Box Jumps…

Above the bar...


500 M Row
25 Squats
50 Jumping Jacks
25 Push-ups
50 Mountain Climbers

Progress as far as a possible in 30 minutes:

1 Clean and Jerk
4 Burpees
4 Box Jumps
2 Clean and Jerk
4 Burpees
4 Box Jumps
3 Clean and Jerks
4 Burpees
4 Box Jumps

… and so on and so forth until time runs out.

Clean and Jerk Rx is 185 lbs. and 133 lbs.. Box height Rx is 24″ and 20″.

Post thoughts and times to “comments”.

Though it is last minute, CrossFit St. Paul and CrossFit Minneapolis have “adopted” a family for Christmas. In the final hours of Christmas shopping and preparation, take a moment to consider the following.

The Karen people of Burma have been involved in the longest running civil war in the world – 62 years. The family that we have adopted this season are refugees who were placed in St. Paul after their village was burned to the ground. The resettlement program placed them here only a short time ago, and the family, consisting of a mother, a father and their seven children. All of the children attend St. Paul public schools and walk to and from each day with little in the way of warm weather clothing. Kids love toys, but this family is in dire need of even the most basic goods – toothbrushes, toothpaste, coats, sweaters, boots, etc. The mother, Ma, is 35 years old, and the father, Myo, is 40. The children range in ages – their daughters are 5, 8, 11, 14, and 17 years old, sons are 9 and 15 years old – so clothing in almost any size will be of use in one way or another. I was told to mention, however, that the Karen people are particularly small compared to Americans, so take that into account. I will be setting up a drop off station tomorrow at CrossFit St. Paul and CrossFit Minneapolis. I hope that you will consider donating anything you can to this family as they acclimate to American life and culture. If you don’t have warm clothing around, gift cards to Target, or Walgreens are also encouraged.

Again, I realize how last minute this is. But one of the women working in the resettlement agency is an old friend and I was proud to offer all the help I could as I knew our community would do something special. I’d like to drop the donations off to the agency on Thursday which only leaves four short days. So let’s get going here, and really make something happen.  I look forward to seeing what we can do over the next few days.

Recent Posts

Leave a Comment