Announcments
Saturday August 23rd we will do another training walk/run.  The location is to be determined but we will meet at 7:00 AM.  We meet at 8:00 this past Saturday and we all decided that meeting an hour early will help us beet the heat.  We would like all those participating in the Tough Mudder to attend.  Everyone is invited.  It is a go at your own pace fun get together.
Motivation
Martin is one of our new members utilizing THE PROGRAM in the small gym.  He started on Monday and has come in everyday.  Martin also started his Paleo Diet on Monday.  He is trying to lose 40 lbs by November when he is getting married.  On Monday morning he weighed in at 280.0 lbs.  On Thursday morning he weighed in at 275.0 lbs.  THE PROGRAM has a little more emphasis on cardio which is ideal for weight loss.  Because of the personalized approach and pacing for each workout we can ensure that people do just the right amount of work.  This allows them to come in more often.  Coming in more often allows for more total work to be done which gives greater results.  If weight loss is what you are after, you may consider spending some time with THE PROGRAM.  Remember this is included in your membership.  I want to give another shout out to Walt Neilson who is down 47 lbs since the beginning of the year.  He lost 25 lbs before starting CrossFit and another 22 lbs since.  In his own words, “CrossFit has given me for endurance, definition, and coordination.  I have more flexibility and agility.  The first 25 lbs is easy to lose, it’s the pounds that you lose after that that are hard.”   Get yourself mentally ready for another nutrition challenge.  It’s time to get prepared for the Holidays.
Strength
Overhead Squat is the most challenging of the squat series that we do.  Make sure your shoulders are warmed up.  Technique is absolutely critical to being successful.
 Workout Strategy
Last done January 3rd, 2014
 Keep your back as vertical as possible.  Drive through your heels.  With the set rest there is not much strategy needed here.  Go all out for the full 60 seconds.   
Workout of the Day
Strength of the Day                                                EMOM for 5 minutes: 10 Overhead Squats
Level 1:6 Rounds:

 

1 minute to complete

4 Back Squat @ 75% of 3 Rep Max

Max Jump Rope  

90 second rest 

Level 2:  6 Rounds:

 

1 minute to complete

4 Back Squat @ 75% of 3 Rep Max

Max Jump Rope 

90 second rest 

Level 3:6 Rounds:

1 minute to complete

4 Back Squat @ 75% of 3 Rep Max

Max Double unders

90 second rest

 

Level 4: 

6 Rounds:

1 minute to complete

4 Back Squat @ 75% of 3 Rep Max

Max Double unders  

90 second rest 

 

Get more awesome: 800 meter run or 1000 meter row (Opposite of yesterday)