CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am
Today’s Programming
METCON
5 Rounds for time of:
48 Double Unders
12 Deadlifts
Notes:
Deadlifts should be performed in 1-2 sets, 3 if fatigue sets in in the latter rounds (225/185/155/135/95/…)
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds of:
:30 Quadruped Bear Crawl
10 Yoga Push Ups
10 Alt Single Arm KB/DB Swings
Strength
A1. Single Leg Kickstand RDL
4 x 8 – 12 Reps Each
A2. Push Ups
4 x 8. 12 Reps
A3. 1 – Arm KB/DB Sit Ups
4 x 8 – 12 Reps Each
METCON
5 Rounds For Time:
48 Low Box Runners
12 KB Sumo Deadlifts
Notes:
Count one foot for reps on the Low Box Runners or replace this movement with a Jump Rope Skill
Darren J during this year’s Murph Event
CFSBKer Darren J Biking 1000 Miles to Riding to break the cycle of violence
In 2014, I lent my apartment in London to a friend who was on her way back from India. When she met me to return the key, she told me about the brothel she visited and the sex slave who, impregnated by a customer, had put blankets under her bed as a makeshift place for her 6 month old infant to sleep. When customers visited, she either kept the baby underneath the bed or would ask another worker to care for the baby until the client left.
This reality was so far removed from my comfortable life that I knew I had to help. Since its inception, I’ve partnered with the nonprofit Embers International who helps protect and empower children born into brothels and are trapped in repeated cycles of exploitation.
1 Mile, 1 Child
On Friday June 11, I will begin a three week gravel ride of the Continental Divide; some of the most majestic scenery in America stretching from Montana to New Mexico. Every mile biked will bring badly needed resources to children born into brothels in India’s Turbhe red-light district.
-> $20 feeds an entire family for 2 weeks
-> $50 provides a child with a school uniform for 1 year
-> $100 shelters a child born into a brothel for 30 nights
-> $125 provides 1 month of trauma-informed counseling to 20 children
-> $500 helps expand programs to serve children with special needs and teach those who have aged out of the school system
-> $1,200 provides 1 month of daycare to children in a red-light district
100% of proceeds go to Embers International, a 501(c)(3) nonprofit organization
100% of expenses (bike equipment, travel, and endless Snickers bars) paid by me
See my photos and the whole story here… Can’t wait for you to join my JER-ney!
Amazing Darren!!! What a fantastic thing you’re doing, just donated to support your efforts. Stay safe!
Wow this is amazing Darren!!! Just donated to support this fantastic cause. Good luck out there!
Wow Darren, amazing, Go get it!
Great cause Darren. Awesome stuff. Thank you.
Fun 11am class today with Lauren. Great too to see more and more folks returning to the gym — welcome back to Rachel H who was in the class.
On the WOD, still nursing a balky back, so kept weight on DL to 185. I tried to show off my new double-unders to Caroline, Rachel, and Lauren and instead ended up whipping myself in 3 different places concurrently on the first pass, so kept WOD to single unders with a few DUs thrown in here or there. Finished in 8:00, bringing up the rear of the class, per usual (through I’m ready for tomorrow’s 1RM squat!).
Also, all, can we get back to “names and numbers on the board” as we get back to normal? Such a good tradition.