Level 1

CrossFit Games Open Workout 15.4

Complete as many rounds and reps as possible in 8 minutes of: 10 push presses, 10 cleans,

Level 2

CrossFit Games Open Workout 15.4

Complete as many rounds and reps as possible in 8 minutes of: 10 push presses, (65/45#) 10 cleans, (75/55#)

Level 3

CrossFit Games Open Workout 15.4

Complete as many rounds and reps as possible in 8 minutes of: 10 push presses, (95/65#) 10 cleans, (115/75#)

Level 4 Rx

CrossFit Games Open Workout 15.4

Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans, (185/125#) 6 handstand push-ups 3 cleans,  (185/125#) 9 handstand push-ups 3 cleans,  (185/125#) 12 handstand push-ups 6 cleans,  (185/125#) 15 handstand push-ups 6 cleans,  (185/125#) 18 handstand push-ups 6 cleans,  (185/125#) 21 handstand push-ups 9 cleans,  (185/125#)

Motivation

This weekend I went on a Boy Scout campout with Daniel in O’neil Regional park.  I talked briefly about this recently but witnessed more to support my opinion this weekend.  Our kids are a reflection of ourselves.  On this campout the Dad’s attended with their son’s.  As a Boy Scout Patrol we had to prepare our own dinner and breakfast.  With nine boys plus dads and other leaders we had about 20 in our group.  This is a lot of people to feed.  It was fun to see the boys interacting with their Fathers.  While I have worked with most of the boys for months as one of their Boy Scout leaders this is the first time I have really interacted with their Dad’s.  The boys are just like their Fathers.  The boys who regularly volunteer to help had the Dads who looked to help with and during the campout.  The ones who look to avoid work had good company on the campout.  What is interesting about 11 year olds is they are yearning for independence.  We took the boys on a five mile hike.  Again the boys who struggled on the hike because of the lack of fitness were like their Fathers.  I encouraged the boys to stay together on the hike.  For a few of the boys this meant letting their Dads fall behind.  Most of the Dads had no problem letting the boys go ahead.  This allowed the boys to get the most of the hike.  The Scout leader of the hike would stop periodically and teach the boys about various plants and animals.  The front group even got to see a rattle snake on the trail.  The boys who lagged behind missed a lot of this information and experiences.  What was disappointing was one Father who did not let his son go ahead of him.  In fact he held his hand most of the hike.  The holding hands part did not bother me until I realized it was to keep his son from going ahead.  This made me ponder how many of us do this to some degree?  Do we limit our kids based on our own insecurities?  It also made me appreciate influences on my child beyond us as his parents.  There are many people who will help my children to be the successful adults I hope they become.  Time to be awesome and bring those around us with us.

Strength

Squat Clean Technique

Strategy

Today is where good technique and a good pace will come in handy.  Good technique will allow you to maintain a steady pace.  It will be a good idea to break up the sets into smaller sets from the very beginning.  The weight should be relatively heavy.  Score of 80 or more reps will be a good score.  A score of over 100 reps probably means you went to light.

Get more Awesome: 50 sit ups