Motivation
Thursday morning I took the two older kids, Morgan and Daniel, mountain biking.  It was a lesson on patience for me which I failed miserably on.  Morgan had a rough start which included two early crashes that just mentally set her back.  Like most people she became very hesitant.  When it comes to riding on a trail that has sand and rocks, being hesitant and slow makes it even harder.  While mountain biking it is important to look as far up the trail as possible.  This gives us time to see any obstacles and for the mind to come up with a plan to navigate them.  Only look where you want to go.  If you look at the sand or the rock then you will hit it.  Only looking a few feet in of you will doesn’t allow you to see the big picture.  Keeping your momentum is crucial to getting up over or through these obstacles.  Morgan did good.  She overcame her early setbacks.  She stay focused and made it to the top.  I am so proud of her for not giving up.  We all have bad days or fall into a rut.  Getting out of the rut as quickly as possible is what we need to do.  This normally comes by working harder and doing things we don’t want to do at the moment.  Keep moving and stay positive.
Workout Strategy
Today’s workout is 12 minutes long and you have to do as many repetitions as possible.  This workout starts with a classic CrossFit Bench mark workout of “Karen.”  Karen is 150 wall ball.  Wall ball for me is one of my biggest challenges.  I am looking forward to this workout because it is the same one they did last year, which allows me to use it as a bench mark to see my progress.  Here is my plan.  I will do 6 wall ball every 20 seconds.  That means I will finish at the 8 minute and 20 second mark.  From there I get to move on to Double Unders.  You have to complete 90 double unders to move on to the third exercise. Fortunately, I am good at double unders so I plan to have those take me a minute and 40 seconds.  I will reach the Muscle Ups with 2 minutes remaining.  Last year I got to the muscle ups with 45 seconds remaining.  This year will be a lot better.
  To do this you will need to complete 12.5 Wall Balls per minute.  I recommend alternating doing 7 and 6 wall balls every 30 seconds.  I find the best way to do wall balls is in small numbers with a set amount of break.  This will keep your heart rate down and allow you to be more efficient.  Remember all the Wall Balls to flick your wrist at the top.  The same way a Volleyball player would “set” the ball or a basketball player would shoot the ball.  However, a basketball player generally only uses one hand.  We want you to use both hands.  Keep your elbows under the ball and the ball up by your face when you are squatting.
 
Workout of the Day
Strength of the Day                                                Hip Mobility.
Level 1: 13.312 Minute As Many Reps as Possible

150 Wall Ball, 20/14#

90 Double Unders

30 Muscle Ups

 Level 2: 13.312 Minute As Many Reps as Possible

150 Wall Ball, 20/14#

90 Double Unders

30 Muscle Ups

 

Level 3: 13.312 Minute As Many Reps as Possible

150 Wall Ball, 20/14#

90 Double Unders

30 Muscle Ups

Level 4: 13.312 Minute As Many Reps as Possible

150 Wall Ball, 20/14#

90 Double Unders

30 Muscle Ups

 

To Get More Awesome – 5 minutes of Double Under Practice