Yoga Class this Saturday at 8:30 am taught by Stephanie Melton.
Motivation
 Washington’s Birthday, also known as President’s Day is a Federal Holiday celebrated on the third Monday of February each year.  President George Washington was born on February 22nd, 1732.  
I hope that you have had and are having a wonderful Holiday weekend.  Like many of you our weekend started early as the kids did not have school on Friday either.  Dallin will be disappointed in a few years when he finds out he actually has to go to school on Valentine’s Day.  I was really looking forward to this weekend as we had no kids sports games scheduled for Saturday.  Unfortunately, I was hit with the stomach flu which I thought was just an upset stomach until it rendered me useless on Friday evening at about 8:30.  It is now Sunday at about 2:30 and I’ve spent almost my entire weekend in my bedroom.  Not what I was hoping for.  At least now I am able to keep some food in me and my energy is returning.  Looking like it will be a quick recovery.  It really needs to be as we will be hosting Morgan’s 12th Birthday Party tomorrow.  So, at this moment I am grateful for family.  For a wife that had to deal with a sick husband.  She slept on the couch the last two nights hoping to avoid getting sick.  My mother started a tradition a few years back where she takes the kids for a night for their Birthday.  Saturday night she picked up Morgan and took her to the Harlem Globetrotters Basketball game.  Morgan spent the night at Grandma’s house and then went to breakfast and for a walk down at Crystal Cove in Newport Beach.  Our daughter’s birthdays are just a few weeks a part so she will be taking each one of them for the next three weeks.  I think it is absolutely awesome that she takes this time to have these one on one experiences with them.  It has become the highlight of their Birthdays as all other celebrations are scheduled around their time with Grandma.  What birthday traditions do you have in your family?  Which ones will you start?
Strength
  No Strength today as the Workout is Long
Workout Strategy
In Honor of Washington’s Birthday (President’s Day) we will be doing a team version of a CrossFit Hero Workout.  Most Hero Workouts are a mental and physical test.  Physical in that the weight or movements are often difficult and mental because they are usually very long.  “Manion” is no exception to this and this is why we will be doing a partner version of the workout.  From a training perspective, “Manion” is not a good one to do by yourself (203 back squats ).  It is 7 rounds.  You will start each round by running 400 meters.  I want you to stay with your partner on the run.  You will then complete as a team the 29 reps of Back Squat.  The amount of running will be the same as though doing the workout solo.  However, you will only complete half the amount of back squat repetitions.  This will still be a very tough workout.  I would like you to use the same back squat weight you have been doing for strength.  If you are doing more than 135/95# in your strength then you will keep it at 135/95 pounds.  Have fun and work hard.
 
Workout of the Day
Strength of the Day                                 
Level 1: 

 

Partner Workout

“Manion”

5 Rounds 

400 meter run (Run Together)

29 Back Squat (Split between Partners)

 

Level 2: 


Partner Workout

“Manion”

7 Rounds 

400 meter run (Run Together)

29 Back Squat, 95/65#

 

Level 3:

 

Partner Workout

“Manion”

7 Rounds

400 meter run (Run Together)

29 Back Squat, 115/80#

Level 4:

 

Partner Workout

“Manion”

7 Rounds 

400 meter run (Run Together)

29 Back Squat, 135/95#

Get more awesome: Stretch those legs and hips!!