Friday 11.20: Special Member Fundraiser

Happy Friday! We have a special announcement about Pancreatic Cancer Awareness, which this month (November) is dedicated too. We have a relatively new member at the gym, Connor Nelson, who has been with us a few months as he studies at the MGH school as a Doctor of Physical Therapy.

Connor is raising money for Pancreatic Awareness Month and what better way than to do a crap ton of burpees and other painful things in return for all of our generosity? I can’t think of any in particular.

So on Saturday, November 28th (his birthday, he’s turning like half my age, hence why he’s able to think of even doing 5000 burpees in a day), Connor will be cranking out Burpees and Box Step ups, weighted of course, for every $5 that is donated. So if he raises $1000, that’s a LOT of burpees and box step ups! As you will read Connor has been touched by this disease multiple times within his family.

Here are some words from the man himself along with the donation link that goes directly to the “Wage Hope My Way” fundraising page he has for this specific cause.

November is pancreatic cancer awareness month. Just over 4 years from when my dad was initially diagnosed, I find myself reflecting on a number of things. Namely, on how lucky my family and I are to still have my dad (Tony Nelson) here with us today, on how to best support my Uncle (Vince Lanci) and his family as he recently began his own battle with this pancreatic cancer, on how much progress has been made in fighting the disease, and on how much further we have yet to go.

While my dad was lucky enough to come out of this experience with newfound gratitude and perspective on life as a pancreatic cancer survivor, the poor overall prognosis of the disease means many others around the world aren’t as lucky. Pancreatic cancer is “the world’s toughest cancer”, with a five-year-survival rate that just recently reached 10%. The Pancreatic Cancer Action Network is an organization raising critical funds to advance research, support patients and create hope in the pancreatic cancer community. 

This is a cause that is near & dear to my heart now as much as ever, so this year I wanted to help make a dent in the fight against this disease. On November 28th, I’ll be participating in a “Wage Hope My Way” fundraiser where the awesome people over Monument Fitness in Charlestown, MA will be letting me hang out to complete burpees and weighted box step-ups for every dollar donated through my page, whether that’s $5 or $5,000! Please join me in the fight against pancreatic cancer! By making a donation to my page, you are helping to accelerate progress and improve outcomes for patients like Tony and Vince.

The more people that know about this event, the more money can be raised, and the bigger the impact we can make in fighting this disease, so please share this message in any way you can! Burpees suck, but cancer sucks a whole lot more; every dollar donated helps fund crucial progress in the fight against pancreatic cancer, and you even get to make me suffer a little bit more on my birthday in the process!

Click here for the link to Connor’s fundraising page. Let’s all rally around Connor and help him out. As he said any amount helps. Get on it!

FRIDAY
Strength: Barbell Complex
EMOM 90s for 8 sets 1 full complex, increase as able:
1 Deadlift
1 Power Clean
2 Hang Squat Clean*
1 Front Squat
2 Split Jerk

*Rx+ = Pause at hang position for 3s on SECOND REP

WOD: Complete required work in each minute
1st minute: 1 Deadlift, 2 Burpee
2nd minute: 2 Deadlifts, 4 Burpees
3rd minute: 3 Deadlifts, 6 Burpees
….continue adding 1/2 reps each movement for each movement until you cannot complete the work required. Then immediately in next minute begin:
1 Squat Clean (Min 1), 2 Squat Cleans (Min 2), 3 Squat Cleans (Min 3)…continue adding 1 rep per minute until you cannot complete required work.

Score is final minute completed (both movement sets) + extra reps complete in final minute.

S: 75/55
L1: 115/75
Rx: 135/95
Rx+: 185/125

Extra Work
1. 3 Rounds
75 Double Unders
25 Pull-ups/CTB Pull-ups
20 Handstand Push-ups
rest 2:00

2. Row 5000m at 2000m pace

HomeWOD
CORE
50-40-30-20-10
Situps
Swimming Superman

WOD
“Death by…”
First Minute: 2 Burpees + 2 Weighted GTOH
Second Minute: 3 Burpees + 3 Weighted GTOH
….increase by 1 rep each minute until you cannot finish the required work