Wednesday

MAX EFFORT
Front Squat 1 rep max



WOD
10,8,6,4 and 2 reps of Squat Clean 135/95lb
50,40,30,20 and 10 rep rounds of Sit up

Please READ the following:

MIKE RUNS 100 Web Link:

Dear CrossFit Friends,

Some of you have expressed interest in supporting the cause, so I have asked Jason to post this link on our site. Please do not feel obligated though.

Well, it's time to lace up the trail shoes to run the Kettle 100 Ultra Trail run to raise money for DuPage Pads and their mission of ending homelessness.

As I have done the last three years, my goal is to raise at least $10,000 by utilizing this simple formula:

100  PADS supporters

X $1.00 per mile

X 100 Miles

= $10,000 for DuPage PADS

Through the generosity of people like you, we have exceeded this goal in each of the last three years! Once again, I humbly ask for your support in this year’s mission. Some have been able to give more and all have generously given each to their own ability. Every precious donation is  greatly appreciated and wisely allocated to a critical mission — “Ending Homelessness by Restoring Lives” in DuPage County.

My training is going well. I’m following the formula from last year where I spend more time in the gym (at CrossFit) and not as many training miles as past years. The idea is not to be the fastest, but instead to be as strong and durable as I can be. Failure is not an option! I recently completed Three Days of Syllamo, a grueling 3 day stage race in Arkansas. Some of you may remember that this is the race that I became badly lost and spent the night in the forest in March of 2010. This year was another tough one with very difficult terrain and temperatures in the 80’s on the first two days. I fought through the day one 50K, but it took a toll. Day two I started the 50 miler, but decided to cut it short because of residual dehydration and cramping from the previous day. Day 3 was a tough 14 miler under much cooler temperatures that went very well. All in all it was a great experience and a decent result, but most importantly, I played it smart and stayed safe. The Kettle 100 is a much more important goal!

My goal is to raise $10,000 for DuPagePads, an organization focused on ending homelessness in DuPage County.

Donating through this website is simple, fast and totally secure. It is also the most efficient way to support my fundraising efforts.

Many thanks for your support and please don't forget to forward this to anyone who you think might want to donate too!

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