Announcements:
Reebok CrossFit Games at the Home Deport Center in Carson on July 26-28th.  The Gym will be closed on Friday and Saturday.
Motivation
 Daniel and I went Mountain Biking again on Thursday morning.  He again woke up to his own to his alarm that he set at 5:30 am.  I was surprised he got up since he was at the beach all day Wednesday and up til 10:00 pm hanging out with his cousins.  With first time jitters out of the way he did so much better.  On the way back from the ride he was already planning the next time we could go together.  HE also started to think about a schedule that we could ride once school started again.  We got back to the house just before 7:30.  We discussed how awesome it was that we had already gone mountain biking before he normally even wakes up on a summer day.  Once back at the house I showed him how to clean his bike to make sure it would be ready for our next ride and that it would help keep the bike working for a long time.  Taylor having woken up as we got home asked that I would take her for a ride around our neighborhood.  I couldn’t refuse such a sweet offer.  At breakfast we talked about how improved Daniel and Taylor were both getting at riding.  Daniel even commented on how Taylor will soon be able to join us on the mountain.  Life is getting so cool.

 

Strength
 More Squats?  Yes.  Squats are the most important movement we do in CrossFit.  They are a component of most of the movements we do.  Today is Front Squat.  We are again doing tempo squats in sets of 2 every minute for 10 minutes.  This is a great way to work strength and technique.
Workout Strategy
 A partner workout.  Teams of 2.  One partner works at a time.  When it is your turn you have 3 minutes to row 400 or 500 meters and then complete as many ground to overhead lefts as possible.  As soon as the 3 minutes are up a new 3 minutes starts for you partner and they do the same thing.  You keep alternating until you each complete 30 shoulder to overhead.  If you finish but your partner still needs to do another round and it is your turn then you will just row while they get their 3 minute break.  Ground to overhead means you can do clean & press, push press, or jerk.  You could also do a Snatch.  The weight should be heavy today but you should take no more than 5 rounds.
Workout of the Day
Strength of the Day  Front Squat:  2 Every Minute for 10 minutes / Tempo 3333
Level 1:    

Team Work Out (Teams of 2)

Against a 3 minute running clock, complete

400 Meter Row

Ground to Overhead x Max Reps

 

Partners alternate 3 minute sets until the EACH completes 30 reps of Ground to OH

Level 2:    

Team Work Out (Teams of 2)

Against a 3 minute running clock, complete

400 Meter Row

95/65# Ground to Overhead x Max Reps

 

Partners alternate 3 minute sets until the EACH completes 30 reps of Ground to OH

Level 3:

 

Team Work Out (Teams of 2)

Against a 3 minute running clock, complete

500 Meter Row

115/95# Ground to Overhead x Max Reps

 

Partners alternate 3 minute sets until the EACH completes 30 reps of Ground to OH

Level 4: 

 

Team Work Out (Teams of 2)

Against a 3 minute running clock, complete

500 Meter Row

135/95# Ground to Overhead x Max Reps

 

Partners alternate 3 minute sets until the EACH completes 30 reps of Ground to OH

Buy Out – 5 TGU each Arm