Announcements / Events
New T-Shirts will be here on Tuesday.  
The Burpee Challenge is well under way.  Stay strong.  Now that the Burpees are getting easier, work on technique.  Keep your toes pointed more straight ahead and push your knees out the way we do proper squats.  If you want more of a challenge do them with a strict push up.  Use this time and get the most out of it.  
Saturday Trail Walk, Run, or Bike:  We had the Phelps Father and Son combo and Brian, Nora, and their little one show up at Aliso and Wood Canyon Park.  The Phelps did some Mountain Biking and Brian and Nora walked with their little one.  I will continue to post these mini events and will encourage you guys to attend.  They are a fun way to enjoy what we are training for in the gym.  They are meant as ways to get out and try new things or participate in activities you already like doing with people from the gym.
Motivation
What makes a house a Home?  Why is Family important?  What is my role as a parent to my children and a Husband to my Wife?  I believe that I am responsible to provide the necessities of life and protection for my family.  I am to work with and along side my Wife.   I am to support her as she continues to develop her talents.  We are to preside over our family with love and righteousness.  I believe strong families create the most successful environment for kids to succeed.  Children need a place where they feel safe, wanted, and understood.  They need a place of encouragement and love.  We learn by example and will mimic our surroundings.  We must be more mindful of what we do rather than what we say.  Our children are often a reflection of ourselves both good and bad.  If we want them to change then we may need to take a more honest evaluation of ourselves.  Our children need us.  They don’t need more media or more activities.  They need us to be involved in every aspect of their lives.             
For the Strength of the Day
I am going to get in your face a little here.  Not intending to offend anyone but to tell you how it is.  Like a football coach trying to get the most out of his players.  Like a coach trying to let his athlete know what their real potential is.  Most of us are no where near our potential strength as an athlete.  We limit ourselves by our belief that we can’t do something, that things are to hard or heavy.  Please, start mentally preparing yourself to succeed.  Set your expectations higher.  Expect to lift heavier than you ever have.  For those of you worried that you will bulk up.  Stop it.  We do not lift heavy enough, often enough to bulk up.  Look around the gym.  Many of our members and trainers have been doing CrossFit now for years and no one is overly bulky or not feminine.  They are lean and strong.  If you want muscle definition than you have to lift weights heavier than you currently think you should.  Let’s have a great week.  I want to see how many PR’s we can set this week.  Be amazing.
Workout Strategy
Today’s workout is Seven Rounds.  Each round is 2 minutes long with a 1 minute break between each round.  The design of today’s workout is to keep the intensity as high as possible.  I don’t want to see people taking it easy because they know rounds 6 and 7 will get hard.  All the rounds should be hard.  Your cardiovascular system will respond and adapt best the more stress you can put on it.  Do as many push ups as you can during each round.  Use the mental strategy that if you have the last 30 seconds of each round to do push ups that once you are finished you have 2 minutes and 30 seconds break until you have to do push ups again.  Sure, you will have to row and do box jumps, but those are not push ups.
Workout of the Day
Strength of the Day                                                Push or Split Jerk – 10 minutes to establish a 1 rep Max
Level 1
 7 Rounds for total Push Ups of:

2 Minutes to complete –

Row 20/15 Calories

12 Lateral Box Jumps 

Max Effort Push Ups

*Rest 1 minute after each round


Level 2
 7 Rounds for total Hand Release Push Ups of:

2 Minutes to complete –

Row 20/15 Calories

12 Lateral Box Jumps 16/ 12 inches

Max Effort Hand Release Push Ups

*Rest 1 minute after each round


Level 3
7 Rounds for total Pike Push Ups of:

2 Minutes to complete –

Row 20/15 Calories

12 Lateral Box Jumps 20/16 inches

Max Effort Pike Push Ups

*Rest 1 minute after each round

 

Level 4
7 Rounds for total Hand Stand Push Ups of:

2 Minutes to complete –

Row 20/15 Calories

12 Lateral Box Jumps 20/16 inches

Max Effort Hand Stand Push Ups

*Rest 1 minute after each round

 

Get more awesome:  2 minutes of flutter kicks