Motivation
This weekend was our last free weekend we will have until Thanksgiving.  With the kids starting school and soccer our weekends will be full of games.  While we love our kids participating in sports it takes away from time we get to spend all together.  So this weekend we made it a point to be together.  On Friday night we took the whole family to Cal State Fullerton to watch a women’s soccer game.  Our Alma Mater (BYU) was playing there.  Sarah played soccer at BYU.  We love attending games because of the strong connection we still feel to the team.  The head coaches and athletic trainer are the same ones that were there when Sarah played.  Two of the assistant coaches were teammates of Sarah’s.  The starting goalie played for us when we coached at El Toro High School.  It is always great to catch up with old friends.  One of the coaches son’s (Drake) is a freshman at BYU this year.  We remember Drake as a 4 year old decked out is his soccer gear hanging around the practice and game field.    
Saturday we drove down to Old Town San Diego.  There is some great California history in Old Town.  Then we went down to the beach.  We never made it on to the beach because well, it was one of the last summer weekends and there were so many people.  We drove around for over half an hour looking for parking before we decided to drive back home.  We took advantage of a wonderful park we have by our house.  We rode skateboards, played soccer, went swimming and even roasted marshmallows.  The day ended with a movie at home.  It is Sunday morning now as I write this but today we will go to church as a family and then visit my Mother and Step Father briefly because it was his Birthday yesterday.  Then we will go to Sarah’s parent’s house for family dinner as her little sister is headed back up too college this week.  I am so grateful for the time we have together with both immediate, extended family, and friends.  If you get some time take a moment to reach out to a family member or old friend and let them know how wonderful they are and how much they mean to you.  
Strength
We are in the next phase of our Strength Cycle.  We are taking the strength and skill we received from our hard work during the last cycle and incorporating the dynamic Squat Clean.  If you did not do our last strength cycle or have been doing CrossFit for less than 3 months then we will have you do Front Squats.
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 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                                                10 Front Squat EMOM for 5 minutes5 Squat Cleans EMOM for 5 minutes
Level 1


7 Rounds for total Elevated Push Ups of:

2 Minutes to complete –

Row 10/8 Calories

12 Lateral Jumps 

Max Effort elevated Push Ups

*Rest 1 minute after each round


Level 2


7 Rounds for total Push Ups of:

2 Minutes to complete –

Row 10/8 Calories

12 Lateral Box Jumps 16/ 12 inches

Max Effort 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 HSPU (ab mat pads)

*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