Announcements
Friday June 27th
Member Recognition Night
Potluck
5:30 PM

 

Motivation
I saw a quote that someone posted this past week that read something to the effect of: It is better to collect experiences than to collect things.  This weekend was a great Father’s Day weekend.  The weekend was full of experiences.  My kids have really gotten into hockey over the past few months and Friday night we watched the Kings win the Stanley Cup.  Well, not entirely true.  The game went to double overtime and I was the only one still awake when the game ended.  Saturday, Daniel came with me to our Mountain Challenge.  We had 39 runners from the gym and another 58 youth from the West Coast Club Soccer teams that I train.  The 4.7 mile course was challenging.  Daniel ran the course and led our team the entire time.  My days of beating him whenever I want may be ending.  Morgan had two soccer games on Saturday which we attended as a family.  We took a break from the sun between games by going to see How to Train Your Dragon 2.  That was my choice.  Sarah had asked what I wanted for Father’s Day.  That evening Sarah and I got to go out.  We just went to the Spectrum to participate in our favorite past time.  People Watching.  Sunday I was treated by a gourmet breakfast in bed.  The kids are now old enough where Sarah doesn’t need to help and the kids make a wonderful breakfast.  Church with the family and dinner in the backyard to cap off a truly wonderful weekend.  Life is wonderful when you can appreciate the moment.
Strength
There are three strength days in every workout week.  This is because we want all members to come at least three times a week.  Your first day in the gym will always be Front Squat.  Your Day 2 will be Push Press.  Day 3 will Deadlift.  If you come more than three days then you will repeat Day 1 and then Day 2.  Consistency is the key to building strength.  These repeated repetitions will allow you to become very proficient with a weighted squatting movement.  The legs, hips, and core are the engine room of the body.  If you get your engine stronger everything will be stronger.
 Workout Strategy
Today is designed to get the most work done.  You will rotate from one movement to another every 30 seconds.  You will complete 20 seconds seconds of work followed by 10 seconds to move to the next station.  So if you think of it this way you only do 20 seconds of a movement every two minutes.  This should maximize your work output while getting plenty of rest from those muscle groups to recover.  The movements have also been arranged so you don’t do two arm movements in a row.  Again all designed for you to get a really high score.  Prepare yourself mentally.  Stay positive.  Get into the right mind frame that you can work through all the movements in a steady manner to get a good score.  Set some goals now.  If you are new to level 2 because of pull ups think about doing 2 pulls ups each time you get there and you will finish with 16 pull ups.  For some of you that will be the most pull ups you have ever done in a workout.  Set similar goals for the other movements.  Today is going to be an awesome day.
 
Workout of the Day
Strength of the Day                                                Day 1: Front Squat
Level 1: 

Workout will be done Tabata style.  20 seconds of 

work with 10 seconds to rotate to next movement.

32 total intervals / 8 intervals for each movement.

Score is total reps completed.

Ring Rows

Sit Ups

Elevated Push Ups

Squats

Rest 2 minutes then:

 

500 meter row 

 

*Less than 275 Reps

*Less more than 2 minutes 15 seconds

Level 2: 

Workout will be done Tabata style.  20 seconds of 

work with 10 seconds to rotate to next movement.

32 total intervals / 8 intervals for each movement.

Score is total reps completed.

Pull Ups

Sit Ups

Push Ups

Squats

Rest 2 minutes then:

 

500 meter row 

 

*225 Reps or More

*Row less than 2 minutes 15 seconds

Level 3: 

Workout will be done Tabata style.  20 seconds of

work with 10 seconds to rotate to next movement.

32 total intervals / 8 intervals for each movement.

Score is total reps completed.

Pull Ups

Sit Ups

Push Ups

Squats

Rest 2 minutes then:

 

500 meter row

 

*Less than 475 Repetitions

*Row less than 2 minutes

Level 4: 

Workout will be done Tabata style.  20 seconds of 

work with 10 seconds to rotate to next movement.

32 total intervals / 8 intervals for each movement.

Score is total reps completed.

Pull Ups

Sit Ups

Push Ups

Squats

Rest 2 minutes then:

 

500 meter row 

 

*475 Reps or More

*Row less than 1 minutes 45 seconds

Get more awesome: 15/15 single arm KettleBell Clean