Announcements
TOUGH MUDDER
October 25th  Vail Lake, Temecula
 
Motivation
There is a quote going around the CrossFit Community, “You don’t need a harder workout, you need to workout harder.”  I grew up in a very physically active family.  Working out was just a part of life.  During team sports I quickly learned that working hard made up for lack of talent.  I have been doing CrossFit for over 8 years now.  Early on it was about completing the hardest workout possible.  Didn’t matter the time as much as just completing it.  This was typical machoism found when a bunch of type A personalities workout together.  It wasn’t until I started implementing CrossFit workouts with the girl’s high school soccer program we were coaching that I realized that it is not the weight of the movement that is important.  It wasn’t about making the workouts harder.  It was about doing simple workouts really fast.  I was reminded of this yesterday as well.  I do the Front Squat strength portion (Day 1) three times per week.  Since starting in September at 95# I am not at 167.5#.  That is 10 reps per minute for 5 minutes.  While the Front Squat routine is difficult at the moment it doesn’t make me sore.  Yet yesterday’s workout had 95# Thrusters and Toes to Bar.  The thrusters are merely a Front Squat with a Push Press.  A light weight Front Squat relative to my normal routine.  Yesterday’s workout made me sore.  I felt it mostly in the abs from the Toes to Bar but even my legs were feeling it later.  What did I learn.  You can get greater results from an easier workout if you do that workout at a high intensity.  So don’t worry about the amount of weight you are doing in the workout.  Concentrate first on doing the movements with good technique and then focus on increasing your speed and intensity.  The results will come.  
 Workout Strategy
 Keep a steady pace.  All repetitions of each exercise should be down in a row.  No more than a 20 second break after each movement.
Workout of the Day
Strength of the Day                                                Day 1, 2, or 3
Level 1:  

400 meter run

12 Ring Rows

12 Wall Ball

50 Jump Rope

400 meter row

12 KettleBell Swings

12 Ab Mat Sit Ups

50 Jump Rope

12 Calorie Bike

Level 2:  20 minute AMRAP

400 meter run

12 Ring Rows

12 Wall Ball, 14/10#

50 Jump Rope

400 meter row

12 KettleBell Swings, 35/18#

12 Ab Mat Sit Ups

50 Jump Rope

12 Calorie Bike

Level 3:20 minute AMRAP400 meter run

12 Pull Ups

12 Wall Ball, 20/14#

12 Double Unders

400 meter row

12 KettleBell Swings, 44/26#

12 Ab Mat Sit Ups

12 Double Unders

12 Calorie Bike

Level 4:20 minute AMRAP

 

400 meter run

 

12 CTB Pull Ups

 

12 Wall Ball, 20/14#

 

50 Double Unders

 

400 meter row

 

12 KettleBell Swings, 53/35#

 

12 Ab Mat Sit Ups

 

50 Double Unders

 

12 Calorie Bike

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