Level 1

15 Minute AS MANY ROUNDS AS POSSIBLE

Row 200 Meters

10 Push Ups

Level 2

15 Minute AS MANY ROUNDS AS POSSIBLE

Row 250 Meters

15 Push Ups

Level 3

15 Minute AS MANY ROUNDS AS POSSIBLE

Row 250 Meters

20 Push Ups

Level 4 Rx

15 Minute AS MANY ROUNDS AS POSSIBLE

Row 250 Meters

25 Push Ups

Motivation

Thursday night the stomach flu that has been going through our house the last few weeks finally caught up to me.  It really knocked me out hard.  I am grateful however that it was pretty short lived.  By Saturday afternoon I could start eating again and now here on Sunday afternoon I’m feeling pretty good.  A little Sunday afternoon nap and I should be ready for the coming week.  I am convinced that overall health and strength plays a key role in our ability to avoid getting sick but then when we do for a quick recovery.  Stay disciplined and focused on your goals of staying healthy.  Eat clean, sleep well, and workout vigorously.  While not easy, it is worth it.  Let us make this a great week.   Be awesome.

Strength

Day 1

Strategy

The CrossFit training pyramid has nutrition as the base or foundation.  Above nutrition is Metabolic Conditioning or Cardio.  Hence the rowing in todays workout.  Let’s face it.  To be in good shape means we need good cardio.  Above Metabolic Conditioning is Gymnastics.  No not the kind you see in the Olympics.  Those are the best in the world.  We are talking about body weight movements.  To get better at push ups you need to do push ups.  Break the push ups into manageable sets.  It should take no more than two sets to complete the required push ups.  

Get more Awesome: 16 Overhead squats (Technique)