Week three of the Burpee Challenge.  Many of you are now halfway complete.  Stay consistent and stay motivated.
Motivation
Making the most of your weekend.  On Saturday Sarah was busy with a youth conference that our Church put on.  This kept her busy all Saturday and until noon Sunday.  This left me in with our busy Saturday schedule.  Morgan had to be at her soccer game by 8:15 and then to her Piano recital by 10:30.  Dallin had to be at his baseball game at 12:00 and then to a birthday part at Big Air by 2:00.  Not knowing how long the piano recital would take I enlisted the help of my sister to make sure Dallin was on time to his baseball game.  It turned out to be a great day with the kids.  The great thing about having so many kids is that when they are at events they are participating they almost always have the biggest cheering section.  We try to be that loud semi obnoxious cheering section.  Dallin had the best reaction to it this weekend.  Every time we would cheer for him he would turn to us with his big smile, waive, and say, “thanks guys.”  During the Birthday party that Dallin was attending I decided to stay and let the kids play at Big Air (trampoline park).  Ryan was the big hit there.  For three years old she is surprisingly coordinated on the trampolines.  She likes to do a half flip where she lands on her back in the foam pit.  With her infectious smile lots of older kids would even let her cut in line so she could go again.
The Birthday party was for Nate one of our Mission CrossFit Kids.  His mom is Teri who also does CrossFit with us as well as her Fiance Brandon.  So, it was like going to the birthday party of a family member.  I was reminded of how close knit our Mission CrossFit Family is.  Teri even got Coach Darian to dress up like a Ninja Turtle for Nate’s party and play with the kids.  Of course this got Coach Jeff to attend.  It was quite the site and a great memory for Nate (and us).  Even the staff of Big Air wanted pictures with the Ninja Turtle.
Saturday evening was capped off by a great come from behind win by the LA Kings over the Ducks.  After the kids watched a movie they joined their Dad to watch the end of the Hockey game.  I think my kids are good luck as the Kings scored with 7 seconds left in the game to tie it and send it to Over Time.  The kids wanted to stay up to watch the end of the game.  With mom gone of course I let them stay up.  They were now our good luck charms.  12 minutes into OT, Kings scored a great goal.  I think I scared Taylor by my reaction.  Sunday morning the kids were much more helpful than normal.  They really step up to help when Mom is not around.  They know Dad needs all the help he can get.  What a wonderful weekend.  
There are numerous ways to make life awesome.  Find ways to be there for others.  Cheer them on.  Encourage them.  Enjoy the moment. 
Workout Strategy
It is not supposed to be as hot today as it was last week.
A Two phase workout today.  We are starting with a mono structural sprint interval.  You have set distances that should be completed as fast as possible knowing that you have a set amount of rest.  After your final 200 meter sprint you will have 1 minute of rest before moving on to phase two of the workout.  You should be able to complete each round in 60-75 seconds.  Level 4 athletes will need to complete each round in less than 45 seconds.  We should know our capabilities with these movements.  If you know push ups will get really hard then break them up early so as to not hit failure.  Failure is nothing but the bodies threshold to do that movement.  The problem with hitting failure is that it lowers the threshold on subsequent sets.  Every time you hit your threshold it takes longer to recover.  The trick is to not hit failure until you finish the last rep of each movement on the last set.  This takes time to learn your abilities and should be constantly changing.  
Workout of the Day
Strength of the Day                                                Warm Up Movements
Level 1:  For Time Run 200, 400, 400, 200 

  with 60 seconds rest between runs

Then…

7 Rounds of:

5 Ring Rows

10 Elevated Push Ups

15 Squats

Level 2:  For Time Run 200, 400, 400, 200 

  with 60 seconds rest between runs

Then…

7 Rounds of:

2 Pull Ups

10 Push Ups

15 Squats

Level 3:

For Time 

Run 200, 400, 400, 200

with 60 seconds rest between runs

Then…

7 Rounds of:

5 Pull Ups

10 Push Ups

15 Squats

*Completed in less than 16 minutes (including rest)

Level 4:  

For Time 

Run 200, 400, 400, 200 

 with 60 seconds rest between runs

Then…

7 Rounds of:

5 Pull Ups

10 Push Ups

15 Squats

*Completed in less than 13 minutes (including rest)

Get more awesome:  4 sets of 20 Mountain Climbers