Motivation
We had just over 40 people attend our Paleo Talk on Saturday morning.  It was very motivating seeing so many of you.  Changing our Nutrition habits are very difficult.  This is called a Paleo “Challenge” because it will be difficult.  Nutrition is so important to our overall health.  While the challenge will make many of you make drastic changes we are hoping that by the end of the 21 Days you will be inspired to make small long term changes.  I will repeat what I talked about at the talk.  We need to embrace this challenge with positive thoughts and expression.  Even if we have to fake it for a little while.  We want to eat healthy.  We do not want to eat bread, rice, pasta, cookies, or other junk food.  We eat healthy because we know it is best for us.  Think and treat yourself to the good food you can eat.  By our example we will help others around us.  You will be a positive influence to those who see you trying to change for the better.  Take one day at a time and plan for success.  You can do it.  Be awesome.
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 minutes

5 Squat Cleans EMOM for 5 minutes

Level 1
 7 Rounds for total Elevated Push Ups of:

2 Minutes to complete –

Row 15/10 Calories

12 Lateral Box Jumps 

Max Effort Push Ups

*Rest 1 minute after each round


Level 2
 7 Rounds for total Push Ups of:

2 Minutes to complete –

Row 15/10 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