Motivation
You will find that if you consistently read this motivation part of the blog that I tend to repeat the same things over and over.  That is because for me, doing a few things right makes all the difference.  Yet, I myself have to constantly reminded myself of the things that are important to me.  I have to remind myself how to stay positive.  I have to fight the urge to be negative and confrontational.  I have to remind myself to see the beauty that is in and around me.  It is easier for me to help other people than it is to help myself.  But that is my hope.  I am helping myself by helping other people.  CrossFit has brought a balance to my life.  What has it done for you?  What are you doing to help yourself?
 
Strength
 Push Press:  Many of you will hit personal best today because you will focus more on a good setup.  The weight will be in the front rack position supported by your shoulders.  You will have a short dip and an explosive drive moving through your heels.  Your knees will lock, your hips will pop forward and stay flexed as the bar flies off your shoulders.  With a stable base of your legs, glutes, stomach, and lower back flexed you will be able to push the bar confidently above your head to a good lockout position.  Feel the difference and be awesome.
Workout Strategy
Your level is based on your time to complete the workout today.  Technique, technique, technique.  There are a lot of repetitions today.  Good technique will allow you to move through the workout at a steady pace.  For lunges we want your trail knee to lightly touch the ground.  Keep your weight on the heel of your front foot.  Keep your shoulders up and drive your hips forward at the top of the movement.  For the squats it is important to keep your upper body in a good postural position.  It requires more work for your legs to move a sloppy upper body.  Keep your knees out and squeeze your glutes at the top of the movement.  Remember we want to get as many muscles involved in the movement as possible.  Supermans: flex your lower back and extend your arms straight out in front of you bringing them about 12 inches off the ground.  Bring your straight legs about 8-10 inches off the ground behind you.  Lower yourself in a controlled manner.  Stay positive and ignore the burn.  If you want a good score than don’t get lost in your rest.  Every second can make a difference.  I completed this workout on Monday in 8 minutes 1 second.  I missed the Level 4 time by 2 seconds.  Could I have done better?  It doesn’t matter because I didn’t.
Workout of the Day
Strength of the Day                                                Push Press: 10 minutes to Establish a 5 rep Max
Level 1: 

3 Rounds for time of:

35 Walking Lunges

50 Squats

25 Supermans

*More than 12 minutes

Level 2:  

3 Rounds for time of:

35 Walking Lunges

50 Squats

25 Supermans

*Less than 12 minutes

Level 3: 

3 Rounds for time of:

35 Walking Lunges

50 Squats

25 Supermans

*Less than 10 minutes

Level 4:  

3 Rounds for time of:

35 Walking Lunges

50 Squats

25 Supermans 

*Less than 8 minutes

 

Get more awesome: 33 Hand Release Push Ups