Announcements
Saturday August 23rd we will do another training walk/run.  The location is to be determined but we will meet at 7:00 AM.  We meet at 8:00 this past Saturday and we all decided that meeting an hour early will help us beet the heat.  We would like all those participating in the Tough Mudder to attend.  Everyone is invited.  It is a go at your own pace fun get together.  
Motivation
This weekend was a rare getaway for Sarah and I.  Sarah’s mom and sister watched our kids from Saturday morning till late Sunday night.  Saturday morning we attended the wedding of Teri and Brandon from the gym.  What a great ceremony.  Then we met my Mother in Laguna Beach for a late lunch.  After lunch we took a nap on the beach (can’t do that when we have our kids).  Then we drove down the coast to Del Mar where and checked into our hotel. We went to La Jolla for dinner and a late movie (The Giver).  Slept in today and will lounge around until we attend Julia and Brian’s wedding in Rancho Santa Fe this evening.  Julia and Brian were also members of the gym for about two years.  They just recently purchased a house in North OC so we don’t get to see them in the gym anymore.  I love weddings.  It is amazing to contemplate what commitments we are making to one another.  The pastor at Teri and Brandon’s wedding gave some great council.  We are to be caregivers in our marriages.  If we first look to serve our spouse then we avoid the pitfalls that can damage marriages.  May we better caregivers in all of our relationships.  Imagine how different our world could be if we chose to serve one another before judging.  Though difficult, it is our choice.  Let us make this week amazing.  All week long look for ways to serve and help people.  Freely give compliments and warm smiles.  Be the difference that we need.
Strength
5 Squat Cleans every minute for 5 minutes.  We are now using our Front Squat skill in a dynamic movement of the Squat Clean.  You will see this Strength movement weekly for the next few months.  It is time to get excited about your strength progress.
 Workout Strategy
Each round is a sprint.  Your sprint speed should not comprise your technique.  Smooth is fast.  There is a lot of technique on the box jump to save energy.  Lead the jump with your arms and explode from the hips.  Land on the top of the box with your heels hitting first.  Jump your hips ups as high as possible to avoid doing an extra squat motion.
Workout of the Day
Strength of the Day                                                EMOM 5 Minutes:5 Squat Cleans @ 50-60% of your 3 rep max Front Squat
Level 1:  

For total working time:

5 Rounds

5 Front Squat 

20 Box Jumps

Rest 2 minutes

Level 2: 

For total working time:

5 Rounds

5 Front Squat, 135/95# 

20 Box Jumps, 20/16″

Rest 2 minutes

   

Level 3:For total working time:

5 Rounds

5 Front Squat, 155/115#

20 Box Jumps, 24/20″

Rest 2 minutes

Level 4: 

For total working time:

5 Rounds

5 Front Squat, 185/135# 

20 Box Jumps, 24/20″

Rest 2 minutes

Get more awesome: 2 x 15 Prone “Whity”