Motivation
Quoting from the movie Kung Fu Panda II.  “If your path in life always comes back to yourself, then you’ll never get anywhere.”  This builds on earlier thoughts of having a direction and a purpose that is bigger than ourselves.  Driving home last night with the kids, Taylor asked, “Wouldn’t it be nice if there were no bad guys in the world?”  This opened a good conversation with the kids about people making bad choices.  I tried to explain to them that even bad people can choose to be good and turn their life around or change their path.  I encouraged them to make good choices and stand up for being who are being mistreated.  Dallin, excitedly shared how he recently told some kids at the park to stop teasing his “little sister.”  He said it made him feel so good.  All the kids were then anxious to share how they had recently helped others.  I explained that by helping others they are also helping themselves because it makes them happy.  I then asked them who the two people they love them most in the world.  They all said, “Mom and Dad.”  I’m finding out this week why Mom is always mentioned first.  I told them that when they do their chores and help take care of one another at home that they are also helping their Mom and Dad.  They did amazing getting their chores done and helping each other this morning.  Sure made being Mr. Mom a lot easier.  It was another good testament to me about taking the time to explain to our kids the reason why we do things.  Direction and Purpose.
Strength
We don’t do much Bench Press at Mission CrossFit.  Please pay attention to the coaches.  There is more technique in the bench press than most realize.  Today’s rep scheme can be used to work on technique or to get a very tempo based addition of weight each round 5 rep max effort.  We are limited on benches so most classes we will you need to do this with a partner which is how you should do bench press anyway.  One of the partners will begin on the minute and the other at the 30 second mark.  Transition to spotter role and communicate on the addition of weight.
Workout Strategy
Thursday’s workout was a light weight fast workout.  Today is a heavier weight but fast workout.  The rep scheme is small which should allow for us to move through each element quickly.  Focus on technique and move smoothly.  We saw on Tuesday when we did the Power Clean & Jerk for strength that people were thinking to many step ahead.  Think as the Clean & Jerk as the two separate movements that they are.  We saw people doing a split clean on the first phase which is an example of thinking to far ahead.  Also, do not rush dropping the bar from the overhead position.  We need to keep in control of our bars.  Each round should be done in less than 4 minutes.  
 
 
Workout of the Day
Strength of the Day Bench Press: 5 repetitions every Minute for 10 minutes
Level 1: 

 

Three Rounds for time:

Run 400 meters

14 Box Dips

7 Power Clean & Jerks 

Level 2:  

 

Three Rounds for time:

Run 400 meters

14 Dips

7 Power Clean & Jerks 115/75#

Level 3:

 

Three Rounds for time:

Run 400 meters

14 Ring Dips

7 Power Clean & Jerks 135/85#

Level 4:

 

Three Rounds for time:

Run 400 meters

14 Ring Dips

7 Power Clean & Jerks 165/105#

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