This Saturday we are headed to CrossFit Forest for a friendly workout and team competition.  We hope all will attend even if you don’t have time to workout.
Motivation
 We all need motivation and direction.  We have been in Utah all week visiting with friends and family.  Several times a day we needed directions to get where we wanted to go.  The map function on my phone always gives multiple routes to the same destination.  It also gives estimated times based on driving, walking, or public transportation.  There are many ways we can arrive at our chosen destination.  However, without directions we will not be able to reach our goal destination.  What is your roadmap to life?  What are your goals?  What are your priorities?  Are you on the right path?  Life is hard.  Full of obstacles, construction, accidents, and road closures.  There is a way to happiness.  It starts by understanding who you are and where you want to go.  Keep family and friends close by as your journey includes them and their happiness.  It is not reaching our destination alone that brings happiness.  It is the journey and experiences that we have along the way that bring us happiness.  I learned on our trip that the fastest route is not always the best.  I took my four oldest kids on a hike. I had a general direction that I wanted to go but did not know how far we would travel.  We brought water and snacks.  As we walked along a trail that followed a creek the kids stopped to throw rocks, pick up sticks, or cross the creek by leaping from rock to rock.  Our travel was slow but full of laughs.  We continued up the canyon.  At one point we took a path that went up the side of the canyon.  The trail was steep but opened our view to how far we had come.  Dallin (my 6 year old)  equipped all those who wanted one with an energy stick.  After a little encouragement we made it to the peak of the hill we climbed.  We could see the entire Salt Lake Valley.  It had been two hours since we left the house.  The kids forgot how tired they were as they took in the view and played in the patches of snow.  On the way down we could have taken a shorter path back to the house but the kids wanted to go the longer way.  We had a wonderful time.  There are several stories I could share from this hike but I will spare you.  I will tell you that we need not be in such a hurry.  Our best moments during our vacation where when we took the long way.   A short cut may only cut our experiences short.  Live in the moment.  Make it a great week.  Speak softly and treat all with kindness and respect.  Let us love more deeply and freely.
Strength
 Front Squat
10 reps every minute for 5 minutes
Workout Strategy
To accomplish your best sore on Cindy you must pace this with precision and discipline.  If you have a score for this then find your pace that you need to beat your old score.  Figure out how long you have to do each round. Stick with that pace.  Most of you will need to break up your push ups.  Trying putting your set rest there.  For example if you have 20 seconds to rest each round then do 5 push ups rest 15 seconds and then do 5 more.  That way you never have to rest because you can’t do a movement.  You don’t need so much of a break between Squats and Pull Ups or Pull Ups and Push Ups.  If you are hoping to accomplish level  2 or 3 today then you will need to complete each round in 80 seconds.  If you are trying to get to level 4 then you will need to complete each round in 48 seconds.
 
Workout of the Day
Strength of the Day                                                10 reps every minute for 5 minutes
Level 1:  

 

20 minute AMRAP

5 Ring Rows 

10 Push Ups

15 Squats

Level 2:  

“Cindy”

20 minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

(Less than 15 rounds is a Level 2 Score)

Level 3: 

 “Cindy”

20 minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

(15-24 Rounds is a level 3 Score)

Level 4: 

“Cindy”

20 minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

(25 rounds or greater is a Level 4 Score)

40 Lunges