Announcements & Up Coming Activities:
This week we will start a Month of repeating workouts.  We are starting at February 25th and will repeat the next five weeks of programming.  This will allow for a broad range of reference points to see what improvements we have made over the past 5 months.
Motivation
Discipline, Consequences, and Happiness.  These are three things Sarah and I are trying to teach our kids.  They are three things we ourselves are constantly working on.  I know the first two words generally have negative connotations but they shouldn’t.  To be diligent in our studies, committed to a relationship, successful at work, or reach our physical goals takes discipline.  It takes doing the things that you know will bring you success often at a sacrifice.  Graduating college, being married for your entire life, getting job promotions, or setting new personal best are Consequences.  There are consequences to every action.  Understanding the consequences is the motivation behind our decisions.  Being disciplined and balancing the consequences is a part of what brings us happiness.  The last few weeks I have been taking Daniel mountain biking with me early in the morning.  He has been in charge of getting himself out of bed.  He has done very well.  Like most kids he also has chores that have to be done around the house.  One day he had a rough day.  Made some choices not to do his chores.  After several warnings he was told his mountain biking privileges for this week would be taken away.  After several chances he lost both days of mountain biking.  This is where parenting actually becomes hard.  Following through with the consequences.  Mountain biking over the last few weeks with Daniel has really become the highlight of my week.  Parenting is not easy.  It is hard to teach our kids lessons that will allow them to be successful adults.  I know these sacrifices will result in later happiness.   

 

Strength
 Look at your February 25th score for the Power Clean on that day.  Beat it.  Remember Strength takes time.  Years to develop.  If you are interested in strength then ask us what other exercises you can do to build up strength.  I will cover this topic more in tomorrow motivation.
Workout Strategy
To accomplish your best sore on Cindy you must pace this with precision and discipline.  If you have a score for this then find your pace that you need to beat your old score.  Figure out how long you have to do each round. Stick with that pace.  Most of you will need to break up your push ups.  Trying putting your set rest there.  For example if you have 20 seconds to rest each round then do 5 push ups rest 15 seconds and then do 5 more.  That way you never have to rest because you can’t do a movement.  You don’t need so much of a break between Squats and Pull Ups or Pull Ups and Push Ups.  
 
Workout of the Day
Strength of the Day                                                Power Clean: 10 minutes to establish a 1 rep max
Level 1:  

20 minute AMRAP

5 Ring Rows 

10 Push Ups

15 Squats

Level 2: “Cindy”

20 minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

(Less than 15 rounds is a Level 2 Score)

Level 3: “Cindy”

20 minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

(15-24 Rounds is a level 3 Score)

Level 4:“Cindy”

20 minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

(25 rounds or greater is a Level 4 Score)

40 Lunges