Motivation
I couldn’t think of a topic to write about so I asked Sarah to suggest a topic I could write about for this motivational piece.  Her reply, “I’m all the motivation you need.”  Here you go Sarah.  This one is for you.  Her alarm goes off every weekday morning at 5:20 am.  She hits the snooze but when the second alarm goes of at 5:30 she gets out of bed without fail (looking beautiful).  The kids could be sound asleep but she gets up to read and have her own quiet time.  6:00 am and it is time to get the kids up and started with their chores.  6:30-7:00 is family time around the table.  Sarah is the diligent one with this and if I’m in the gym early then this goes on without me.  Kids dressed, lunches made, and out of the door at 7:30 to get the kids to school.  With the precision of a CEO, CFO, and COO she takes care of getting the kids to and from school, soccer, basketball, piano, sewing, boy scouts, etc.  Somehow laundry gets done and dinner is provided every night.  She loves to workout so she gets that in between trips to the school, fields, and stores to keep the house stocked and the kids clothed.  She loves being a Mom.  It works for her.  What keeps her motivated?  Love of a Mother is all I can think of.  We are very different people, but we compliment each other very well.  She may appear meek and mild but she is a fierce competitor.  A former Division I college soccer and track athlete.  When we coached at El Toro High School our soccer girls thought I was the mean one.  It took the players a few years to realize that I was just the enforcer, it was directed by calm and cool Sarah.  Yes, Sarah is all the motivation I need.  The strongest woman I know.
Strength
Power Clean
Workout Strategy
What have you learned the last two days?  Can you apply it to today’s workout.  Try to keep a consistent pace on the run.  The movements control how much time you will spend on them and should allow you to keep your hear rate down.  Every round should be within a few seconds of each other.  The run is the only unknown time variable.  Be consistent.  
Workout of the Day
Strength of the Day                                               
Level 1: 

30 minute AMRAP

200 meter run

60 seconds at each station

8 Thrusters

8 Leg Raises

8 Ring Rows

 

Level 2:

 

30 minute AMRAP

200 meter run

60 seconds at each station

8 Thrusters, 44/22#

8 V-Ups

8 Ring Rows

 

Level 3: 

 

30 minute AMRAP

400 meter run

60 seconds at each station

8 Thrusters, 55/33#

8 V-Ups

8 Ring Rows (feet raised)

Level 4: 

 

30 minute AMRAP

400 meter run

60 seconds at each station

8 Thrusters, 65/45#

8 V-Ups

8 Ring Rows (feet raised)

To Get More Awesome – 5 minutes of Double-under work.