Motivation
What a weekend.  1000 miles traveled.  Three nights at Grandma and Grandpa’s in Modesto and a wedding for a childhood friend in Chico.  It is amazing to reconnect with childhood friends.  More like Family.  The weekend made me reflect on our Family like relationships.  It has been several years since we have all been together but the feelings were so warm and familiar.  I cherish relationships like this.  A bond that not even time can diminish.  We didn’t make it up to Modesto this summer to visit my Father.  After this weekend and seeing my kids with their Grandpa made me realize that I have to make visiting a priority.  Make some time this week for things of true importance.  Take some time to connect with a loved one.  
Strength
 Strength takes time and commitment.  Since we have cleans in the workout today, those of you doing Squat Cleans for Day 1 strength may want to revisit Front Squats for today.  Keep track of the weights you are using each day and remember to try and increase the weight each week.  During maximal efforts in weightlifting it is crucial that your technique be really good.  The ability to accomplish the lift at heavy weight has more to do with technique than strength.  Keep trying to improve your technique.  I have a noticed a big difference in your ability to squat.  Weights and technique have greatly improved.  These gains also positively effect many other movements that we do.  Stay focused and determined during the strength portion.  This is the training part of the class.  Remember, we “train” to improve in a specific area.  Our “workout of the day” is a general physical preparedness program. 
Workout Strategy
 “Elizabeth” is a CrossFit benchmark workout that generally calls for “Cleans.”  Since “Cleans” are supposed to include the squat and we like to set standards we call this one Power Elizabeth which clarifies the clean to be a power clean.  Ring Dips will be the limiting movement on this exercise for most people.  Since this is a benchmark workout I want you to pick the level that will be the most challenging, that you can still complete in less than 12 minutes.  Top times for this workout are sub 5 minutes.  Figure out a strategy that will allow you to stay fresh on the dips.  We want full range of motion on the dips.  Most athletes will have to break up the power cleans as well so if you can do 21 straight, the weight is probably not heavy enough.  Make sure you use the hook grip to save your grip from failing later in the workout.  
Workout of the Day
Strength of the Day                                                Day 1 & Press
 Level 1:

 

21-15-9

Power Clean

Box Dips

Level 2

 

21-15-9

Power Clean, 95/65#

Bar Dips 

Level 3:

 

21-15-9

Power Clean, 115/75#

Ring Dips

Level 4: 

 

“Power Elizabeth”

21-15-9

Power Clean, 135/95#

Ring Dips

Get more awesome: 33 Lunges