A: Jerk from Split
5 sets x 3 Reps
B: Hip Power Clean
5 Sets x 3 Reps
Both of today’s exercises should be kept on the lighter end with an emphasis on technique development. The Jerk from Split exercise should help reinforce strength, balance and stability in the receiving position of the split jerk. This also eliminates the dynamic elements so athletes can set their feet up in the correct position and put in some reps without worrying about improper foot placement. The Hip Power Clean should emphasize a dynamic third pull (where you pull yourself under the bar into the receiving position). Complete all of Part A before moving on to Part B.
3 Rounds for time of:
21 Kettlebell Swings
12 Kipping Pull-Ups
KB Benchmark loads: 24/16
KPU: 12 / 8 / 12 Ring Rows
CrossFit Group Class Programming Template (WK2/6)
On Saturday mornings you can find me (Morgan) distributing pantry items for Camp Friendship before heading to the 11am WOD. Next week, the Camp Friendship Food Pantry is inviting the CFSBK community to get in the Thanksgiving spirit and participate in a week-long canned food drive.
CFSBK Thanksgiving Canned Food Drive
Camp Friendship — located at 6th Ave & 8th St. — hosts a food pantry that distributes pantry items and produce every week to 200+ families and homebound seniors in our community. CFSBKer Morgan N reached out to see if we’d like to get involved and we said yes! We’ll be collecting the items below at the gym this week for the food drive, please bring something in!! You can also learn about more ways to get involved below.
We’ll have boxes for you to drop off non-perishable food items at the gym from today until Saturday, November 20th!
Most Needed Pantry Items:
– Canned Tuna, Rice (small packages preferred)
– Pasta, Tomato Sauce, Boxes of Cereal
– Dried or Canned Beans, Lentils, Shelf stable milk (dairy and non-dairy)
– Canned Veggies, Canned Fruit, Cans of Hearty Soups
– Granola Bars/Protein Bars
If you have questions about the canned food drive or about Camp Friendship, you can reach me at: email@example.com
More about Camp Friendship:
When Covid-19 hit and the NYC lockdown ensued, it all started with a single email from community organizer and Camp Friendship Board Member Chris Johnson, seeking volunteers to start a food pantry. On Tuesday, June 2, 2020, Camp Friendship Food Pantry opened its doors for the first time and started giving away fresh produce, pantry bags, and prepared meals. Today, they distribute food weekly to hundreds of recipients, including homebound seniors. Every week approx. 50-60 volunteers, a very diverse and multigenerational group of adults and seniors, high school/college kids, local moms and dads wear their masks, organize inventory, make deliveries using their own vehicles, stuff produce and pantry bags and staff donation tables around the neighborhood.
More Ways to Get Involved:
Volunteer Needs. In general, the pantry preps food on Friday for distribution on Saturday; we distribute on site at Camp Friendship and through deliveries to homes; and we staff community donation tables around the neighborhoods.
Camp Friendship is currently filling shifts in December, January and February. Whether you want to help every week or just try a shift or two, here are our needs:
Friday drivers. We pick up large orders of produce and pantry items from Wegman’s at the Navy Yard every Friday. We need folks who can get the orders around 5:30 to deliver to Camp Friendship around 6:30. Wegman’s has the order ready and paid for but it involves some lifting (their team helps) and we recommend this for larger vehicles.
Saturday drivers — around noon. You’ll pick up food from the pantry that’s already packaged and deliver to 4-6 recipients. You’ll use your own car, we’ll set up the routes, and we recommend bringing a co-pilot in case you need to double-park. Takes 90 minutes to two hours.
Saturday Community Donation Tables. Every Saturday—even in the winter—we set up multiple tables around the neighborhood to collect food and financial donations. Shifts run 9:45-11:45am and 11:30-1:30pm, and our team will train and prep you and pair you with a partner if it’s your first time.
Saturday Food Distribution. On Saturday, we set up food stations and welcome in hundreds of clients who move table to table to select their food. These shifts run 9am-10:30am (set-up and distribution); 10:20-12:20 (distribution and clean-up); 12:15-1:30 (clean-up and break-down).
Friday Evening Prep – 6:30-8:30pm. Setting up tables and food, moving boxes, packing bags, and working with a hard-working team to have the pantry ready for Saturday morning. Due to limited space, we are mostly looking for folks who can commit to helping regularly—weekly or every other week.
And if there are any other ways you have in mind to volunteer—from wanting to help with accounting or graphic design to supporting communication with donors to reaching out to sources of food to other community outreach or innovative ideas you have, we’re always looking for help, especially with fundraising, database management, graphic design, and other admin—drop a note!
Financial and Food Needs.
Camp Friendship always welcomes the support of the community in donating money and food directly.
Food can be brought to Camp Friendship Fridays between 6:30 and 8pm or Saturdays between 9am and 1pm or to Community Tables Saturdays from 10-1. Non-perishable items are welcome.
If you are the recipient of a Pandemic EBT card (P-EBT), and are fortunate enough not to need the funds, you can either: a) Use the card to purchase non-perishable items in bulk; b) Purchase your own groceries and then make a financial donation to he panty
It costs the pantry up to $4,500/week to provide the fresh produce and pantry items for our hundreds of families and individual clients. Individual contributions are essential for our continued success. We’ve been fortunate to be running on a few significant grants, but as they come to an end, we’ll need to accelerate our individual donations to keep up with the demand. Every donation of any size helps!
All individual contributions can be processed at https://www.gofundme.com/f/park-slope-food-pantry-at-camp-friendship; or checks can be brought to Camp Friendship during pantry hours—especially for larger donations to save on GoFundMe processing fees.