Announcements
Sign up for the Tough Mudder.
We are also looking for people to join us on the day of the Tough Mudder as a support crew.  If you are interested in this capacity please sign up on the board under the new Support Crew area.
Motivation
Are you trying to conquer your hills?  On Saturday evening I took the kids for a bike and scooter ride.  We do a one mile loop that goes around our neighborhood.  Like most neighborhoods in the Saddleback Valley it is rather hilly.  You are either going up hill or down hill.  Only the park that we ride through is flat.  On portion has a steady down hill that you can gain a good amount of speed on.  Dallin was on his razor scooter going down this portion.  On the previous down hill he kept his rear foot cautiously on the brake.  Not this time.  On this hill he had his left leg off to his side of the scooter.  With increasing speed I noticed an increase in scooter wobble.  Then he lost control and slid like a baseball player going head first into second base.  He popped up quickly to his feet with a panicked hurt look on his face.  A quick visual assessment showed his knees and hands were ok but less left elbow was scrapped up pretty good.  He was wearing a long sleeve shirt so I pulled the sleeve down over his elbow and convinced him to keep going.  Not seeing the blood he got back on his scooter and we continued our ride home.  After a couple hundred yards he stopped and pulled up the sleeve on arm to see his elbow.  I told him we could wash it off when we go home.  To my surprise Dallin said, “When I wash it off can we go again so I can “conquer the hill.”   I couldn’t turn down that enthusiasm.  On the second attempt we talked about if he got out of control to aim for the grass that lines the sidewalk so the fall doesn’t hurt so bad.  In the same place as before Dallin had gained a lot of speed and the scooter started to wobble.  To my delight he headed toward the grass where he bailed by diving into the grass.  No new scrapes and a big smile on his face.  “I was going way to fast Dad, but I’ll get it next time.”  What are you doing to conquer your hill?  Are you staying positive?  Let’s have an awesome week.
Strength
Have all of our Front Squats helped our Squat Cleans?  
 Workout Strategy
Another workout variation from our new program.  Just like Friday the workout will be done in groups, but individual scores are important for you to keep track of.  We are looking for you to be in pairs today.  If Coach Jeff and I are partners then one of us will start on Station 1 while the other starts on Station 2.  After 4 minutes we will switch.  When we have both completed Station 1 and 2 then we get a 4 minute rest.  After our rest we will do Stations 3 and 4.  Some pairs will start on Stations 3 and 4 and then do Stations 1 and 2.  Finding a good pace on the bike is still a learning process for all of us.  If you were here on Friday then you will go just a little slower than our 2 minute interval.  For the AMRAP exercise portions the workout is designed so that you can get a minimum of 4 rounds.  This means you have 30 seconds for each interval.  I suggest everyone use this pace to ensure quality scores on the Bike and Rower.  Level 4 does have minimum scores for each event.   
Workout of the Day
Strength of the Day                                                5 Squat Cleans EMOM for 5 minutes
Level 1:  

Station 1: 4 minute Air Assault Bike (For Distance)

Station 2: 4 minute AMRAP

               7 Ring Rows

               7 Box Jumps 

rest 4 minutes

Station 3: 4 Minute Row  (For Calories)

Station 4: 4 minute AMRAP

               7 Slam Balls 

               7 Burpees

Level 2:  

Station 1: 4 minute Air Assault Bike (For Distance)

Station 2: 4 minute AMRAP

               3/2 Pull Ups

               7 Box Jumps, 20/16″

rest 4 minutes

Station 3: 4 Minute Row  (For Calories)

Station 4: 4 minute AMRAP

              7 Slam Balls, 20/12#

              7 Burpees

Level 3:

 

Station 1: 4 minute Air Assault Bike (For Distance)

Station 2: 4 minute AMRAP

7 Pull Ups

7 Box Jumps, 24/20″

rest 4 minutes

Station 3: 4 Minute Row  (For Calories)

Station 4: 4 minute AMRAP

7 Slam Balls, 30/20#

7 Burpees

Level 4: 

 

Station 1: 4 minute Air Assault Bike (For Distance)

Station 2: 4 minute AMRAP

               7 Pull Ups

               7 Box Jumps, 24/20″

rest 4 minutes

Station 3: 4 Minute Row  (For Calories)

Station 4: 4 minute AMRAP

               7 Slam Balls, 30/20#

               7 Burpees

*> 1100 meters on the Row

*> 45 Calories on the Bike

*> 175 repetitions

Get more awesome: 20 Toes to Bar, Knee Raises, or Scapula Pulls