Motivation
 My Father In Law was released from the hospital Wednesday evening.  It is pretty amazing what modern medicine can do when they know what the problem is.  Thank you all for kind words, thoughts, and prayers.  Situations like these are great reminders of what is truly important.  Time with our loved ones are precious gifts.  As some motivation I committed myself to taking the boys camping Friday night.  We will be going to Crystal Cove State Park / El Morro Canyon.  This is a little known hidden gem just 20 minutes away between Newport Beach and Laguna Beach.   You have to hike about 3 miles to the camp sites which are on a ridge that overlooks the ocean.  It’s a pack it in, pack it out type campsite.  No running water no amenities.  I’ll be putting CrossFit to the test since we need to carry all of our gear and food in.  Even though it is just one night it will still be a good amount gear.  Hopefully Dallin can carry some of his own stuff.  Monday’s post will be a report on how it all goes.  Make sure you make this a great weekend.  Be awesome.
Workout Strategy
Two components to this workout.  To get better at sprinting we need to sprint.  You will do five 200 meter sprints.  These sprints are done in the parking lot so it’s 100 meters out and then back.  If they take you 30 seconds you will have 90 seconds of rest.  The longer they take you the shorter your rest as you will start a 200 meter sprint every two minutes.  Let’s focus on getting our knees up and foot off the ground quickly.  Nice sharp turns.  After the last sprint you have the remaining of the two minutes to rest before your start the second component of 21-15-9 or Wall Balls and Deadlift.    The suggested breakdown is 11/10, 10/5, and 9.  For Level 1 &2 I would suggest starting every 45 seconds.  So, 11 Wall Ball then rest until the clock hits 10:45, then 10 wall ball, rest until the clock hit 11:30, then 11 Dead Lift , rest until 12:15, then 10 Dead Lift, rest until the clock hits 13:00, then 10 wall ball.  This is where you have to access the pace.  If you are feeling good shorten the time to 35 seconds.  If you are hurting then well, suck it up and stay on the pace.  You only have a set of 5 wall balls before the dead lift which won’t take as long and you’ll get a longer break before your set of 10 Dead Lift.  The last set of 9 and 9 is a gut check.  There is where we need to stay mentally strong.  Don’t give up, just keep moving and get the workout over with.  We paced the first two rounds of 21 & 15.  For Level 3 & 4 try every 30 seconds for the round of 21 and then 25 seconds for the round of 15 and all out the round of 9.  
Workout of the Day
Strength of the Day                                                Day 1 or Day 2?
Level 1:  

Every 2 minutes for 5 rounds: 200 meter sprint

then at the 10 minute start….

21-15-9

Wall Ball Shots, 

Deadlift, 

 

Level 2:  

Every 2 minutes for 5 rounds: 200 meter sprint

then at the 10 minute start….

21-15-9

Wall Ball Shots, 14/10#

Deadlift, 135/95#


Level 3: 

Every 2 minutes for 5 rounds: 200 meter sprint

then at the 10 minute start….

21-15-9

Wall Ball Shots, 20/14#

Deadlift, 155/115#

Level 4: 

Every 2 minutes for 5 rounds: 200 meter sprint

then at the 10 minute start….

21-15-9

Wall Ball Shots, 20/14#

Deadlift, 185/135#

To Get More Awesome – 30 Hand Release Push Ups