Posts belonging to Category Daily Workouts



Wednesday 141022

Essentials

Strength/Skill:
Warm Up:
3 Sets:

  • Headstand Hold x 10 Seconds
  • Wall Facing Handstand Hold x 30 Seconds
  • Split Squat Switch x 10

Strength:
21-15-9 For Time:

  • DB Shoulder Press
  • Push Ups
  • Burpees

Skill:

WOD:
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • Headstand Hold x 10 Seconds
  • Wall Facing Handstand Hold x 30 Seconds
  • Split Squat Switch x 10

Strength:

A1) 3 sets:

Immediately followed by…

A2) 5 sets: (Every 90 Seconds)

  • Split Jerk x 3 @ 65-75%

Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Skill:

WOD:
21-15-9 For Time:

  • Handstand Push-Ups (Strict if you have them)
  • Ring Dips
  • Burpees to Target 6″ Over Reach
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 3 sets:

Immediately followed by…

A2) 5 sets: (Every 90 Seconds)

  • Split Jerk x 3 @ 65-75%

Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B) 4 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 – 8 reps @ 50%
  • Set 2 – 6 reps @ 60%
  • Set 3 – 4 reps @ 70%
  • Set 4 – 2 reps @ 80%

C) 8 Sets: (Every 90 Seconds)

Reset the barbell every time on the floor…do not perform these touch and go.

Skill:

WOD:
21-15-9 For Time:

  • Strict Handstand Push-Ups
  • Ring Dips
  • Burpees to Target 6″ Over Reach
Additional:
  • 10 Minutes Mobility

5th Annual Barbells for Boobs- THIS SATURDAY!

5th Annual Barbells for Boobs!!!

b4b2010

barbells for boobssurgeBB4B 2013                                                                  2010, 2011, 2012, 2013…bigger and better every year!

Don’t forget Barbells for Boobs is THIS Saturday! We want to see EVERYONE there!!! If you don’t have a partner yet, let us know and we will find you one, or just show up on Saturday and we will get you a partner or a team of 3. Know that everything is scalable, you an row or bike if running is not an option! This is one of the funnest event that we host every year. Not to mention it is a great time to hang out with your Surge friends and have the chance to win some great prizes!

Doors will open at 8 and the first heat will go at 9. You will sign up when you get there. We will go as it takes for everyone to get done. We, with the help of the South Adams Country Fire Fighters Association Steve Vincel Memorial Fund, will be providing the meat for everyone. However, we ask that you PLEASE bring a side to share.  

 

eating enough or having the time to prepare it yourself this is an AMAZING offer and the food is SO good.

 

You can donate the day of the event or online to donate.  All of the proceeds go to Mammograms in Action which is a non profit that helps low income women get mammograms. Least year we raised almost $4000 and have set our goal this year to be at least $5000. So how can you help? First click here to donate. https://fundraise.barbellsforboobs.org/fundraise/team?ftid=36442 . There is no charge to participate but we are asking at least a $25 if you can!

Then make your goal to get between 2-5 other people (that are not Surge members) to come and participate in “Amazing Grace” or get them to come cheer you on and donate.

“HELEN MEETS GRACE is a fun and exciting event that combines TWO of CrossFit’s favorite Girl WODs in ONE workout as a fundraising benefit for Barbells for Boobs ® and the fight against breast cancer.

This is a TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.

HELEN consists of THREE rounds of: 400 meter run (both partners run together), 21 kettlebell swings (Rx 53/35#) and 12 pull-ups. Partners can tag-team in and out of the kettlebell swings and/or pull-ups as needed.

Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.

Score is total time for the team to complete both workouts!”
Here is the shirt design for this year! Black tanks or t-shirts. are $28. We an also do men’s or women’s long sleeve thermals for $40.

We will have a few shirts for sale if you didn’t pre-order. If you did pre-order and have not paid yet, please bring cash on Saturday.

Surge_b4b_2014_v2

 

 

 

 

Tuesday 141021

Essentials

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 3 Sets: (Every 90 Seconds)

  • 4-Stop Halting Snatch Deadlift + High Hang High Pull

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPs)

B) 7 Sets: (Every 90 Seconds)

  • Power Snatch + Overhead Squat + Snatch

Skill:

WOD:
AMRAP in 7 Minutes:

  • Box Jump
  • Squat
  • Pull Ups

Rd 1 = 2,2,2 Rd 2 = 4,4,4 Rd 3 = 6,6,6 Rd 4 = 8,8,8…..and so on.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 3 Sets: (Every 90 Seconds)

  • 4-Stop Halting Snatch Deadlift + High Hang High Pull

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPs)

B) 7 Sets: (Every 90 Seconds)

  • Power Snatch + Hang Snatch + Snatch

Skill:

WOD:
AMRAP in 7 Minutes:

  • Box Jump
  • Squat
  • Pull Ups

Rd 1 = 2,2,2 Rd 2 = 4,4,4 Rd 3 = 6,6,6 Rd 4 = 8,8,8…..and so on.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

Power Clean + Hang Clean + High Hang Clean

  • Sets 1-3 – 60-65%
  • Sets 4-6 – 65-70%
  • Sets 7-8 – 70-75%
  • Sets 9-10 – 75-80%

B) 4 Sets: (Every 3 Minutes)

  • Front Squat x 4-5 reps @ 41X1

(MUST move up in weight from last week by 4-6%)

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 1 Hang Squat Clean
  • 1 Chest to Bar Pull Up
  • 2 Hang Squat Cleans
  • 2 Chest to Bar Pull Ups
  • 3 Hang Squat Cleans
  • 3 Chest to Bar Pull Ups
  • 4 Hang Squat Cleans
  • 4 Chest to Bar Pull Ups

. . . and so on up the ladder
Men = 205, Women = 135
Rest 8 minutes, and then:

B) AMRAP in 4 minutes:

  • 1 Hang Squat Clean
  • 1 Chest to Bar Pull Up
  • 2 Hang Squat Cleans
  • 2 Chest to Bar Pull Ups
  • 3 Hang Squat Cleans
  • 3 Chest to Bar Pull Ups
  • 4 Hang Squat Cleans
  • 4 Chest to Bar Pull Ups

. . . and so on up the ladder
Men = 155, Women = 105

Additional:
  • 10 Minutes Mobility

Monday 141020

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

  • Rope Climb Technique
WOD:
For Time: (20 Minute Cap)

  • 600m – 1 Mile Run
  • 15 DB Ground to Overhead
  • 1 Rope Climb
  • 12 DB Ground to Overhead
  • 2 Rope Climb
  • 9 DB Ground to Overhead
  • 3 Rope Climb
  • 6 DB Ground to Overhead
  • 2 Rope Climb
  • 3 DB Ground to Overhead
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

  • 15 Minutes Build to 1 RM Back Squat

Skill:

WOD:
For Time: (20 Minute Cap)

  • 1 Mile Run
  • 15 DB Ground to Overhead
  • 1 Rope Climb
  • 12 DB Ground to Overhead
  • 2 Rope Climb
  • 9 DB Ground to Overhead
  • 3 Rope Climb
  • 6 DB Ground to Overhead
  • 4 Rope Climb
  • 3 DB Ground to Overhead
  • 5 Rope Climb
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 30 seconds)

  • Interval 1 (30s) – Drop Snatch x 1 rep
  • Interval 2 (60s) – High Hang Snatch x 1 rep
  • Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B) 6 Sets: (Every 90 Seconds)

  • Strict Shoulder Press x 5 reps @ 80-85%

Skill:

WOD:
For Time: (20 Minute Cap)

  • 1 Mile Run
  • 15 DB Ground to Overhead
  • 1 Rope Climb
  • 12 DB Ground to Overhead
  • 2 Rope Climb
  • 9 DB Ground to Overhead
  • 3 Rope Climb
  • 6 DB Ground to Overhead
  • 4 Rope Climb
  • 3 DB Ground to Overhead
  • 5 Rope Climb
Additional:
  • 10 Minutes Mobility

Yoga Cancelled

Just a reminder that there is no yoga this Sunday as Brittany is competing at the Red Rocks Throwdown. There will be open gym from 10-12!

Have a great Sunday!

Friday 141017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2:30)

  • Front Squat x 5

Skill:

WOD:
3 Rds For Time:

  • 9 Burpees
  • 9 Pull Ups
  • 20-27 Wall Ball
  • 20 Sit Ups
  • 9-14 Deadlift
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

  • 15 Minutes Build to 5 RM Front Squat

Skill:

WOD:
“Kassi”

3 Rds For Time:

  • 9 Muscle Ups
  • 27 Wall Ball
  • 20 Toe to Bar
  • 14 Deadlift 225/155

Lat 45 CrossFit coach Kassi Schroeder, a wife and mother, died Sept. 27 after battling leukemia.

Her family and friends created a workout in her honor.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Snatch x 1

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B) 12 Sets: (EMOM)

Front Squat + Jerk

  • Sets 1-2 – 60%
  • Sets 3-4 – 70%
  • Sets 5-6 – 75%
  • Sets 7-8 – 80%
  • Sets 9-10 – 85%
  • Sets 11-12 – 85-90%

Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you front squat, base the percentages off of your front squat.

Skill:

WOD:
“Kassi”

3 Rds For Time:

  • 9 Muscle Ups
  • 27 Wall Ball
  • 20 Toe to Bar
  • 14 Deadlift 225/155

Lat 45 CrossFit coach Kassi Schroeder, a wife and mother, died Sept. 27 after battling leukemia.

Her family and friends created a workout in her honor.

Additional:
  • 10 Minutes Mobility

Thursday 141016

Good looking groups of Surge ladies!

Good looking groups of Surge ladies!

Thanks to everyone that came out to the run/fundraiser last weekend. We raised $600!   Don’t forget that Barbells for Boobs is next Saturday the 25th, starting at 9am. Don’t miss out on this FUN community event!  We are still looking for raffle donations, so if you know anyone that can donate or you have something you want to pith in, please let me know!

 

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets: NFT

  • Partner medball sit up toss X 20 each
  • 200-300m run (pick a distance that you an go fast)
  • Rest 1 min between sets

Skill:

WOD:
5 Sets each for Max reps each set (5 scores):

  • 45 seconds Man makers 45/30
  • Rest 30 seconds
  • 45 seconds Split Squat Switch (Lunge is unable to jump and switch)
  • Rest 30 sec
  • 45 seconds slam ball 30/20
  • Rest 1 min between sets
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets: NFT

  • Partner medball sit up toss X 20 each
  • 200-300m run (pick a distance that you an go fast)
  • Rest 1 min between sets

Skill:

WOD:
5 Sets each for Max reps each set (5 scores):

  • 45 seconds Man makers 45/30
  • Rest 30 seconds
  • 45 seconds Split Squat Switch (Lunge is unable to jump and switch)
  • Rest 30 sec
  • 45 seconds slam ball 30/20
  • Rest 1 min between sets
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:Skill:
WOD
Recovery Day
A) Mobility and MaintenanceYoga Class
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Additional:
  • 10 Minutes Mobility

Wednesday 141015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A1) 3 sets:

Immediately followed by…

A2) 5 Sets: (Every 90 Seconds)

  • Split Jerk x 3 @ 60-70%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Skill:

WOD:
For Time:

  • 300m Row
  • 15 KB Swing
  • 20 Burpee
  • 15 KB Swing
  • 300m Row

*All out effort!!!

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A1) 3 sets:

Immediately followed by…

A2) 5 Sets: (Every 90 Seconds)

  • Split Jerk x 3 @ 60-70%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B) 3 Sets: (Perform After WOD)

  • Handstand Hold x 30-45 Seconds + ME Handstand Push Up
  • Rest 60 Seconds
  • Good Mornings x 6-8 @ 2111
  • Rest 90 Seconds

Skill:

WOD:
For Time:

  • 300m Row
  • 15 KB Swing
  • 20 Burpee
  • 15 KB Swing
  • 300m Row

*All out effort!!!

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 3 sets:

Immediately followed by…

A2) 5 Sets: (Every 90 Seconds)
Split Jerk x 3 @ 60-70%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B) 4 Sets: (Every 2 Minutes)

Deadlift

  • *Set 1 – 8 reps @ 50%
  • *Set 2 – 6 reps @ 60%
  • *Set 3 – 4 reps @ 70%
  • *Set 4 – 2 reps @ 75%

C) 6 Sets: (EMOM)

Reset the barbell every time on the floor…do not perform these touch and go.

Skill:

WOD:
5 sets for max reps in 3 minutes of:

  • Row 500 Meters
  • Strict Handstand Push-Ups x Max Reps
  • Rest 3 minutes between sets.
Additional:
  • 10 Minutes Mobility


Monday 141013

We really want to thank everyone who came out to Support our Run for Mindy.  In addition we’d like to thank all those who donated and sponsored the event.  Lastly and most importantly we’d like to thank those who volunteered; with out your help the event wouldn’t have been able to run the way it did.

Great job to Trever who finished 5th over the weekend at the “Ocho” Competition.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Back Squat x 5 @ 32X1

Skill:

WOD:
AMRAP in 15 Minutes:

For Time:

  • 30 Box Jumps,
  • 30 Jumping Pull ups – set bar at mid forearm when standing
  • 30 KBS, 35/25
  • 30 Walking Lunge steps
  • 30 Knee to Elbow
  • 30 Push Press, 45/35
  • 30 Hip Extensions
  • 30 Wall Balls, 20/14
  • 30 Burpees
  • 30 Double unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

15 Minutes Build to:

  • 5RM Back Squat

Skill:

Alyssa’s B-Day WOD:
AMRAP in 15 Minutes:

For Time:

  • 30 Box Jumps,
  • 30 Jumping Pull ups – set bar at mid forearm when standing
  • 30 KBS, 35/25
  • 30 Walking Lunge steps
  • 30 Knee to Elbow
  • 30 Push Press, 45/35
  • 30 Hip Extensions
  • 30 Wall Balls, 20/14
  • 30 Burpees
  • 30 Double unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets Each: (Every 30 seconds)

  • Interval 1 (30s) – Drop Snatch x 1
  • Interval 2 (60s) – High Hang Snatch x 1
  • Interval 3 (90s) – Snatch x 1

Perform all movements at 65-70% of your 1-RM Snatch. If you are not confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B1) 10 Sets: (EMOM)

  • Shoulder Press x 1

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

B2) 2 Sets: (Every 3 Minutes)

  • Shoulder Press x Max Reps @ 75% of today’s 1-RM

Skill:

WOD:
AMRAP in 15 Minutes:

For Time:

  • 30 Box Jumps,
  • 30 Jumping Pull ups – set bar at mid forearm when standing
  • 30 KBS, 35/25
  • 30 Walking Lunge steps
  • 30 Knee to Elbow
  • 30 Push Press, 45/35
  • 30 Hip Extensions
  • 30 Wall Balls, 20/14
  • 30 Burpees
  • 30 Double unders
Additional:
  • 10 Minutes Mobility

Saturday 141010

CrossFit Surge and Maximized Living Adjustments for Life Presents:

Community 5K Fun Run:    WOD: Run a 5k…..Don’t Cherry Pick!!!!

The Fun run is upon us!! Here is the schedule for tomorrow:

7:30-8:30 Registration/Raffle drawing $10 for the run…coffee drinking. We will have Starbucks!
8:30-Opening remarks  Mindy will be there as well! If you have never meet her, here is your chance!
8:40-9:00 Warm up/Stretch
9:00 Run starts

The run will be timed…there will be a clock out there for you to watch your time You will have two options: 1)Run/Walk the actual 5K, which will have a turn around by the Thornton Rec or 2) do the entire loop, which is about 3.9 miles. Totally up to you.

Raffle will start about 10:15-10:30 once everyone is back. Tickets will be $1 each, $5 for 6, $10 for 14 or $20 for 30 PLEASE BRING CASH!

Dr. Joe will be set up to do adjustments after the race and Phil will be there will some samples of Paleo food for his home delivery food service.  Rock Star will also have a booth set up!

We have lots of stuff to raffle off from:
Bad Daddy Burgers
Good Night Irene Massage
Water World Passes
Sports Authority
Bass Pro Shops
Cabela’s
Hana Matsuri
King Soopers
J.D White Financial adviser
Clementine’s Boutique
Qdoba
Bath and Body Works
Mary Kay
Rocky Mountain Extreme
Twisted Scissors
Floyd’s
Krispy Kreme
2nd Time Sports
Car Wash

With goodie bags items from Max Muscle, Chick Fil A, and Vitamin Shoppe

If parking gets crazy you can park across the street by the baseball field.

*At the end of the event there will be a raffle with prizes from local vendors.  Proceeds will go to the Leukemia & Lymphoma Society in honor of Mindy Facey.  Mindy is a local business owner (Rocky Mountain Xtreme) who has just undergone a bone Marrow transplant.

Before treatment
Before treatment
After treatment
After treatment

 

Mindy is Courtney’s sister in law and many of you know Lauren, Megan and Donavon. She is of course their mom.

Mindy’s back story: Written by her:

About five years ago, I was diagnosed with Chronic Myeloid Leukemia (CML). About 15 years ago, prior to the latest drugs, the disease was about 90% fatal at 5 years. Since the new drugs were introduced, that ratio has basically flipped with about 90% of folks still alive at 5 years. The new drugs are called tyrosine-kinase inhibitors (TKIs), and they are really at the forefront of cancer treatment. They stop the mutated cancer cells from replicating instead of trying to eradicate the cancer cell by some other means. They attack the cancer at a specific point (targeted therapy) instead of traditional chemo or radiation (which destroys a lot of cells, good and bad). However, since they only control the disease while a patient takes them, the presumption is that patients would need to take them indefinitely.

At this point, I have been on five different TKIs. I won’t bore you with the details of 5 years of cancer treatment – maybe some highlights in another post - but I typically have really good response to the drugs and the leukemia will stay undetectable at recommended doses. That means there are so few mutated white blood cells in my blood that the test can’t see them. It doesn’t necessarily mean the number is absolutely zero, but by traditional cancer standards, I would be said to be in remission though I’m still undergoing treatment. The good news is that the disease is under control, but the problem has been that the side-effects from the TKIs have been brutal.  All included extreme fatigue and pain along with some combination of depression, suicidal thoughts, extreme diarrhea and GI issues, vision problems, etc. And there is little research about the long term effects of taking these medications. A lifetime of those side effects, plus the long term implications of medications and ultimate physical deterioration from the fatigue is not something I want to live with.

Prior to the TKIs, the only cure for the disease was a bone marrow transplant and that remains the case. The downside to transplants is the prospect of chronic graft-versus-host (GVH) disease. Some GVH is generally helpful because it includes a graft-versus-leukemia (GVL) element which helps the new immune system eradicate any residual cancer cells. Transplant donors come in essentially three flavors: a matched unrelated donor, a matched sibling donor, or an identical twin. I am lucky to have an identical twin sister. Using an identical twin means that there is no possibility of GVH, but the relapse rate after the transplant is higher because there is no GVL.

In September, we made a trip to Seattle to talk to the one of the most respected CML transplant doctors in the field. His assessment was that a transplant is a viable option if I continue to be unable to tolerate the TKIs. And he felt that the transplant, in combination with my good response to the TKIs and undetectable status, would lower the risk of relapse. Even if I relapse after the transplant, the option of doing a transplant that’s about 75% likely to cure the CML with no big downside makes the most sense at this point. Of course, the transplant will be very unpleasant, but it’s very unlikely to kill me at my age and physical condition. With no chance of GVH, the most likely risk is relapse and I will end up back where I am now.

Mindy had a bone marrow transplant on July 32, 2014 and so far everything is looking positive!!!

To read more of her story you can visit. http://www.caringbridge.org/visit/mindyfacey/journal