Announcement:
This Friday October 4th we will be having a BBQ potluck and family movie night.  Sign Up in the gym!!  The BBQ will start at 5:30 pm.  We will use the small gym to play “Epic” for the kids at 6:00 pm.  Come meet others from the gym and show the rest of your family where you workout.
 
Motivation
Sacrifice what you want today, for what you truly want in the future.  I admire all of you in the gym for your dedication, discipline, and hard work.  Over the weekend while attending one of our 4 kids soccer games I was speaking with some other parents.  One of them complimented my child about how how they were playing.  Another one chimed in and simply stated, “they have good genes.”  While I didn’t reply to the comment, I really don’t like when people say that.  I would use the word hate but Sarah doesn’t like when I use that word.  My kids don’t have good genes.  They are a product of hard work.  Hard work that has been passed on from generation to generation.  My kids get sick like everyone else’s.  They are not bigger than average.  The comment made me also think about when people look at me and my wife and say things would be easier if they looked like us.  I would like to tell them that if they had spent the years we have on the athletic fields, weight room, and on the road running and riding they too could have it “easy.”  If they turned down those extra desserts instead of indulging themselves then keeping weight off would be “easy.”  I know that I am not a better athlete because I choose not to be.  If I want to be better than I have to work harder and put in more time.  My kids work hard.  They are not exceptionally talented but they enjoy working.  They love to run and sweat.  We are teaching them the importance of disciplined food choices.  We have heard from other parents we are depriving our kids when they find out we don’t do a lot of desserts.  I just smile and think at least we are not depriving them the opportunity to be healthy.  Sacrifice what you want today, for what you truly want in the future.
 
Strength
  Squats are the best way to strengthen your entire body.  They give you the most return for your effort.  It would serve you well to focus on your squatting.  Good technique will allow you to lift more.  Large range of motion will benefit you ankle, knee, and hip joints.  Keeping your chest up will strengthen your core.  To increase our active lives we must get good at squatting.  You don’t have to squat heavy just as often as possible.  For the past four weeks I have done squats 6 days a week.  I do 5 sets of 10 reps every minute on the minute.  It takes less than 5 minutes.  The weight started out relatively light (95#).  I do the same weight all week long and only increase weight by a total of 5# every Monday.  I don’t know that my body has ever felt this good.  Strength takes time and consistency.  To have good health takes discipline and a little luck.  
 Workout Strategy
 Today is a sprint interval.  The row will take anywhere from 17-30 seconds for everyone.  100 meters is 10-15 pulls.  Make sure you drive with your legs and get good extension.  Get out of the row quickly and begin your burpees.  You only have to do 10 so move quickly and don’t allow any negative self talk.  You will get a one minute break after each round.  For the burpees make sure you come up to a full standing position while jumping off the ground and clapping your hands above your head.  
Workout of the Day
Strength of the Day                                                Back Squat: 5 sets of 5 reps
Level 1:
6 Rounds:

100m Row

10 burpees

1 minute rest

 

More than 12:30 total time

Level 2:
6 Rounds:

100m Row

10 burpees

1 minute rest

 

Less than 12:30 total time

 Level 3:
6 Rounds:

100m Row

10 burpees

1 minute rest

 

Less than 10:30 total time

Level 4:


6 Rounds:

100m Row

10 burpees

1 minute rest

 

Less than 9:30 total time

Get more awesome:  Rope climbs. (Bring Long Socks)