Yoga is on for this Saturday at 8:15 am in the big gym.  Come in and improve your mobility and help your body recover from a great week of workouts.
Motivation
I didn’t watch the 49ers/ Seahawks game over weekend but I saw a lot of negative comments about the Richard Sherman post game on the field interview.  I saw a clip of the interview and instantly had negative thoughts as well.  Then earlier today I looked at some more articles and sound bits from the game.  Know my view point is a lot different.  He was caught in a very emotional hard fought Football game where he made a play that sealed a Super Bowl visit.  Do we sometimes pass judgement to quick.  Maybe we judged a person more by the color of his skin and that he was raised in Compton instead of finding out more of what kind of person he is.  Sherman was a black kid from Compton who went to Stanford where he graduated with a 3.9 GPA.  In his later press conference he was very articulate and well thought out.  We stick a microphone in his face right after a hard fought battle and we got raw emotion, should we be so quick to negatively judge.  I know I was wrong.  We need to look more at the big picture.  Let us have an awesome Friday and a great weekend.
 
Strength
 Everyone will be doing Press.
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                                                Press:  10 reps EMOM
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

 

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