Announcements
Hey everybody, it’s coach Pat.

We are going to be sampling supplements this week, starting tomorrow with Protein.
Protein is the most basic supplement and should be taken by everyone in the gym -no matter what your goals are- within 30 minutes of working out.
We have numerous flavors for you to try, so come taste them after your WOD, and let us know what you think.
Part of what we are doing in the small gym is developing our own line of supplements to make things more convenient for our members. There are hundreds of different supplements out there, and we know it can be confusing and/or a hassle to figure out what is worth taking and what’s a waste of time. What we have put together so far are some basic things that are all shown to work.  The manufacturer is a well established USA based business, and we’re really excited to be able to offer you these things.  We look forward to getting your feedback reference the supplement samples.
Motivation
I was an assistant coach for Daniel’s soccer team a few years ago.  They still have the same coach and many of the same players.  The coach and I have not always seen eye to eye on how to coach the boys.  There was a good amount of tension between the two of us and I choose not to coach the last two years.  The good news is that we both have been able to put our egos aside and are now working well together.  I have the team come into the gym for conditioning.  I tend to coach a little from the sidelines which in the past has been an issue with the coach.  During Saturdays game I was yelling to one of the players that he was offsides.  The coach came up next to me and I thought he was going to ask me to be quiet.  Instead he told me they use “pickle” as a way of telling them they are offsides.  This is to not draw the attention of the official to the offsides player.  This may seem like a small thing but for us this was big.  It’s so much more enjoyable to attend games with no ongoing tension between us.  There is a mutual respect for what each of us can do for the boys and the team.  I’m sure we could all do better at putting grudges behind us.  It reminds me of the quote by Nelson Mandela, “Resentment is like drinking poison and then hoping it will kill your enemies.”  I hope you had a wonderful weekend.  I look forward to making this week awesome.
Strength
Consistent hard work will yield positive results.
Workout Strategy
Today is As Many Rounds As Possible in 15 minutes of Double Unders, Toes to Bar, And Wall Walks.  There are two ways we use the clock in CrossFit to help us reach maximum intensity for a given workout.  That is task specific (meaning there is a certain amount of work and do it is fast as possible) or time specific like today where there is a set amount of time (do as much work during that specific time as possible).  In CrossFit when we say work as hard as possible we don’t really mean go 100% from the very beginning.  The human body can only sustain about 45 seconds of true maximum effort.  What we mean is to have the highest average possible output over the time period to maximize the amount of work down.  Sure we could do one round of the following movements in about 60-70 seconds.  That speed would not last very long.  What we are after is a consistent work to rest ratio throughout the workout.  Ultimately the person who rests the least will get the most work done.  With a fifteen minute workout we need to go at what will feel like a pretty slow pace from the beginning since toes to bar will probably be the limiting factor for most people.  The fatigue caused by the toes to bar will effect the static hold of the midline required in the wall walks.  So we need to break up and rest appropriately during the toes to bar.  Technique on the wall walks.  You will go into the push up position with your feet at the base of the wall.  Walk your feet up the wall keeping the body in a plank position until your stomach hits the wall and your hand are within 6 inches of the wall.  DO NOT over arch your back.  Then come down in a controlled manner.  For the Box walks into a pike position.  You will put your feet on top of a box then have your body in a plank position to start.  Then you will walk your hands back towards the box only bending at your hips until your shoulders are directly underneath your hips and then walk back to the starting position, repeated three times each round.  We should plan for 6 or more rounds.
Workout of the Day
Strength of the Day                                                Day 1
Level 1:

 

15 Minute AMRAP of: 

50 Jump Rope

6 Knee Raises

3 Box Walks to Pike Position

Level 2:

 

15 Minute AMRAP of: 

75 Jump Rope

4 Toes to Bar

3 Box Walks to Pike Position

Level 3:

 

15 Minute AMRAP of:

100 Jump Rope

8 Toes to Bar

3 Wall Walks

Level 4:

 

15 Minute AMRAP of: 

50 Double Unders

12 Toes to Bar

3 Wall Walks

Get more awesome: 110 Cherry Pickers