Level 1

CrossFit Games 15.1

9 Min AMRAP

15 Ab Mat Sit Ups

10 Deadlift (45/22#)

5 Snatch (45/22#)

6 Min to Establish a 1 repetition max

Clean & Jerk

Level 2

CrossFit Games 15.1

9 Min AMRAP

15 Ab Mat Sit Ups

10 Deadlift (65/45#)

5 Snatch (65/45#)

6 Min to Establish a 1 repetition max

Clean & Jerk

Level 3

CrossFit Games 15.1

9 Min AMRAP

15 Hanging Knee Raises

10 Deadlift (85/55#)

5 Snatch (85/55#)

6 Min to Establish a 1 repetition max

Clean & Jerk

Level 4 Rx

CrossFit Games 15.1

9 Min AMRAP

15 Toes to Bar

10 Deadlift (115/75#)

5 Snatch (115/75#)

6 Min to Establish a 1 repetition max

Clean & Jerk

Motivation

How do you show love and appreciation for those around you?  This topic came up Sunday Morning while we were sitting around the table with our children.  A couple of the kids have been struggling doing their daily chores.  This is why the topic came up.  We tried to explain to them that their chores are not a punishment.  Accomplishing their chores is a way of showing us their appreciation for what they have. We gave them some examples of what we do daily for them out of love.  Living in this area I find it difficult to teach our children how fortunate they really are.  They don’t see the sacrifices that some families face just to have food on their table.  They don’t notice the people who walk to and from the grocery store or those waiting at bus stops.  They see their friends with their own iPads and iPhones and think of things they don’t have.  Even at their school which is a two way spanish emersion school they don’t recognize the differences in socioeconomics within their own classes.  This is also a good thing that they don’t believe they are better than others.  There are many students at the school who receive breakfast and lunch from the district.  Having volunteered in the classes they don’t notice that some kids wear the same clothes to school nearly everyday.  Theses kids come to school in clean clothes but they have limited shirts and pants.  Their parents work multiple jobs just to make ends meet.  Happiness comes when we appreciate what we have rather than worry about what we don’t have.  Let us strive for happiness and not be distracted by the things of the world.

Strength

EMOM for 5 sets: 10 Deadlift

Strategy

The CrossFit Games Open Season is among us.  This will give us an opportunity to do the workouts and various scaled versions to see how we stack up with the rest of the CrossFit community.  We will be logging in all the scores using Kilter.  This will allow us to see leader boards within the gym.  Part of the reason we do CrossFit is to be ready for anything.  We are springing this competition on you.  Try your very best.  Allow yourself to be motivated by those around you.  Identify areas where you can improve.  Reevaluate your goals.

Get more Awesome: 1000 meter row.  Why?  So you can get awesome.