Monday 05.09.2022

Posted in
Heroes do exist. YESSS, HEIDI!!!

About Heidi’s Upcoming Rwanda Trip

“In coordination with Rwanda Challenge, I am headed back to Rwanda. I have been blessed with the opportunity to stay in country with 2 Rwanda Challenge teams.

As many of you know, since 2011, I have traveled most years to a village named Gasarabwayi in Eastern Province Rwanda. In recent years, I began working with the women’s cooperative . The cooperative originally consisted of a few small businesses.

During my visit in 2019, I proposed the idea of a gift match to the cooperative’s president, Rosa. With this opportunity to earn matching funds, Rosa decided to change the old cooperative into a savings cooperative. In only eight months, the cooperative welcomed 19 new members and was able to save over $1,000 USD. As most women earn an average of $4.25 USD per week, this was an amazing accomplishment!

I credit Rosa’s natural ability as a leader with the group’s success. Rosa’s decision to convert the old cooperative into a savings cooperative garnered new membership and has cultivated opportunity and a sense of independence for all of the women involved.

In speaking with women of the cooperative, I asked about the benefits of belonging to the cooperative. Below are just some of the things women shared about membership:

Learned how to run a business
Ability to move away from working for others to running my own business
Fellowship with experienced women
I am no longer dependent on my husband, I can buy my own things
Women’s cooperative is another level of life

I will be returning to Gasarabwayi and visiting 2 women’s cooperatives in the village of Batima and 2 women’s cooperatives in the city of Kigali. I will be working with the women in the cooperatives understanding how their respective cooperatives work, understanding their challenges and discussing a savings plan.

In an effort to present the idea of a matching gift, funds raised will go directly to this mission. Your donation will help change the lives these women and their families.”

— Heidi Kittredge 

We humbly thank any who would like to help support this mission.

Please do so by clicking on the link to Heidi’s Homepage: Kigali, Rwanda May 19-31, 2022

Heidi & Bethany having some fun at the Two Peas In A Pod partner competition!

Warm-up Drills
I. Run 4-800m or Row 3:00
II. Dynamics & Mobility

Impact/Focus: Gymnastic Movement Skills & Drills
*Every 2:30 x 4 Rounds
Warm-up Movements & Sets:
A. 3-5 reps or :20 to :30 seconds x
Handstand Balances, HSPU’s Sets & Reps / Scaled Movement Set-up & Reps
B. 3-5 reps per leg x
Pistols, Scaled Pistols, or Lunge Sets & Reps
C. 3-7 reps x
Scap Pull-ups, Kipping, Pull-up Sets & Reps

Post training notes to comments.

Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups


  • Scaling will be covered with more detail during the whiteboard brief as applied to individuals and their experience with this Benchmark WOD.
  • One scaling approach for managing effort/output over a longer AMRAP would be to set time goals per round to work on holding, Examples found below:
  • Holding 1:00 per round = 18-20 rounds
  • Holding 1:30 per round = 10-12 rounds
  • Holding 2:00 per round = 7-9 rounds
  • Holding 3:00 per round = 5- 6 rounds
  • Scaling to account for the volume if this is an athlete’s first “Mary” Benchmark may be applying a 14:00 time cap rather than using detail goals like time per round.
  • Reference post from “Mary” 03.02.2021 linked HERE.

Post rounds/reps completed to comments.

Samy Daghir

Leave a Comment