Announcements
Open Gym Hours are different this Saturday.  8:30 AM – 10:00 AM.  We must closet by 10:00.  The coaching staff is headed to a wedding for two of our members (Teri and Brandon).  CrossFit must be a great place when the trainers get invited to weddings.
Endurance Training
Are you doing the Tough Mudder with us in October?  Would you like to be able to complete a 5K run?  Beginning this Saturday at 8:00 AM we will meet for some running/walking.  Sue Wright will lead the group.  All abilities are welcome.  This Saturday the group is meeting at in the parking lot at Vista Del Lago and Marguerite to go around Lake Mission Viejo.  It is approximately 3.2 miles around.  Whether you run or walk it doesn’t matter.  We just want to get some milage in.  We will want you to keep track of time so we can improve from week to week.  Bring water, sun protection, and a smile.
Motivation
Short and simple lesson from a 6 year old.  On Tuesday Dallin was working on Jumping Bar Muscle Ups.  He kept raising the bar to see how high he could get.  When we found a good height he tried a few times but couldn’t get it.  Then for about 10 seconds his facial expression changed to pure focus and determination as he glared at the bar.  He clenched his teeth, jumped, and got himself on top of the bar with his arms locked out.  He dropped down and smiled.  He looked up at me, shrugged his shoulders, and said,  “Dad, I just had to believe I could do it.”  Do you believe in yourself?  You should.  And should be unconditional belief. 
Strength
Split Jerk Technique
 Workout Strategy
Jump Ropes should be done as quickly as possible.  Kettlebell Swings should be done with a 20 seconds of work 10 second rest pace.  This should allow you to complete the reps in the shortest amount of time.  There is a lot of consecutive repetitions.  The first 50 Kettlebells should feel good but the last 25 are what we are striving to stay strong through.  Burpees need to be smooth and consistent.  Find a good breathing rhythm and just keep moving.
Workout of the Day
Strength of the Day                                                Split Jerk
Level 1:    

For Total Time

100 Jump Ropes

Rest 1 minute

50 KB Swings, 

Rest 3 minutes

25 Burpees (to a plate)

Level 2:   

For Total Time:

100 Jump Ropes

Rest 1 minute

75 KB Swings, 35/18#

Rest 3 minutes

35 Burpees (to a plate)

Level 3: 

For total time:

50 Double Unders

Rest 1 minute

75 KB Swings, 45/35#

Rest 3 minutes

50 Burpees (to a plate)

Level 4: 

For total time:

100 Double Unders

Rest 1 minute

75 KB Swings, 53/35#

Rest 3 minutes

50 Burpees (to a plate)

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