Paleo Challenge Starts Today.
 Make sure you post your day’s results in the comments section of the Paleo Challenge Day 1 FaceBook post.  Remember to plan your meals and snacks.  Make your choices to eat healthy before the temptation comes up.
Motivation
Whether it is in our kids class, teenager programs, or even our adult classes, I see people struggle with self confidence.  There are many factors that contribute to self confidence or the lack there of.  There is not one simple solution.  My suggestion for today is we take opportunities to provide positive reinforcement to everyone we come in contact with.  Whether with our own family and friends or complete strangers.  Put their needs and feelings before your own.  If you have an opportunity to stand up for someone then take it.  I had an experience this weekend while working with some youth from our Church.  One of the young men was poking fun at one of the young women before the start of the class.  It started out as innocent banter but didn’t stop when it should have.  I could see on the young woman’s face that it was no longer funny.  The lesson I planned on teaching took a detour and we discussed our need to be in tune with others feelings.  The greatest way to help and serve people is to know their needs.  Are we looking for opportunities to help people?  I got after all the young men in the class about their conduct towards people outside their immediate group.  We talked about how all of our choices affect people.  We discussed what I often talk about here, how our thoughts and words lead to our actions.  I shared some personal stories from my Law Enforcement career.  Then, I brought up the earlier banter session.  I told them I did’t know the two of them very well but  I thought the young man had gone too far.  His reply was that it was just in fun and they were good friends.  The young women replied “yeah, it’s true.”  I started to apologize for misreading the situation when the young woman interrupted me and said I was right.  It was an odd feeling that entered the room.  Not one of contention but rather one of open hearts and understanding.  I believe there was remorse on the young man’s face but he went quietly and sat back in his chair.  We went on to discuss how our actions towards our friends and family are the most significant.  They have the most potential for good, but also, harm.  When the lesson ended the young man offered to say the closing prayer.  It was heartfelt and carried an apologetic tone.  After the class another young man, but good friends with the other, came up and thanked me.  He stated that what I had done was long overdue.  The young woman also came up to me and while looking me right in the eyes said, “Thank You.”  Her eyes conveyed much more, an entire conversation in just a few seconds.  Then she gave me a smile that I hope I never forget.  
Strength
Thruster is a movement we learn on Day 3 of our On Ramp Program.  It involves a Front Squat to a Push Press.  We need to get better at the basics.  Have the bar resting on your shoulders as you do the Front Squat.  Explode the hips up at the top of squat using the momentum to push the bar off of the shoulders.  Lock your legs and squeeze the glutes to create a rock solid foundation for the press portion.  Be smooth and systematic today.  I want the focus to be on technique and efficiency.
Workout Strategy
We want to break this workout down into three parts.  First part is the run.  You will want to run this about 25 seconds slower then your fastest 800 meter sprint.  Yes this needs to be done quick.  The second part is all upper body work.  Your don’t need your legs for the second part.  You will need to be smart on this part.  If I were to do these unbroken it may go well for two rounds but then I would really struggle.  You need to learn how to pace this based on your ability.  Just enough rest to keep a steady pace.  The third part is an all out 800 meter run.  The first two hundred meters of the run will be getting the blood to go back to your legs.  Once this happens increase the pace and finish strong.  You should be very winded by the time you finish.  For completion times we can also look at this like separate workouts.  For levels 3&4 I want the runs to be done in 3 minutes 30 seconds or less.  You should also strive to finish the three rounds in less than 4 minutes.  For Levels 1 & 2 your runs should be in less than 4 minutes 30 seconds.  The three rounds should also be done in less than 4 minutes.
Workout of the Day
Strength of the Day                                                Thruster: 5 light weight reps every minute for 10 minutes
Level 1:  

For Time Run 800 meters 

then…

3 Rounds of:

12 Box Dips

12 Ring Rows

then…

Run 800 meters

Level 2:  

For Time Run 800 meters 

then…

3 Rounds of:

9 Bar Dips

2 Strict Pull Ups or 6 kipping pull ups 

then…

Run 800 meters

Level 3: 

For TimeRun 800 meters

then…

3 Rounds of:

9 Ring Dips

6 Strict Pull Ups

then…

Run 800 meters

Level 4:  

For time:Run 800 meters 

then…

3 Rounds of:

12 Ring Dips

8 Strict Pull Ups

then…

Run 800 meters

Get more awesome: 3 Rounds of 15 Ab Mat Sit Ups and 15 Weighted Good Mornings