Announcments
Saturday August 23rd we will do another training walk/run.  The location is to be determined but we will meet at 7:00 AM.  We meet at 8:00 this past Saturday and we all decided that meeting an hour early will help us beet the heat.  We would like all those participating in the Tough Mudder to attend.  Everyone is invited.  It is a go at your own pace fun get together.
Motivation
I don’t mention my oldest child Morgan very often in these post.  I really should.  She is a very motivated mature 12 year old young lady.  She loves to read.  She takes sewing and piano classes.  She takes after her mom and plays center mid for her soccer team.  Today she registered for Junior High which starts in 2 weeks.  She received her classes and text books.  Her 6th grade teacher recommended her for english, history, and math honors classes.  Again, taking after her mom.  As she was telling me her schedule she told me that she was gonna start reading her text books to get ahead.  10 minutes later I found her reading her history book.  So proud of my little nerd.  
Strength
Pull Up technique work.  Strict, kipping, Butterfly
 Workout Strategy
Last done January 2nd, 2014
 You may not like to run or row but we need to get better at both of them.  This is a workout to help you work on increasing your speed.  Keep track of your time for each distance.  The shorter the distance the faster you should be running.  
Workout of the Day
Strength of the Day                                                Pull Up Technique
Level 1:

 

Run 800, 600, 400, 2×200 meter Run

Rest 3 minutes

* Total time > 25 minutes

or

Row 1000, 750, 500, 2×250 meter Row 

Rest 3 minutes

* Total time < 26 minutes

Level 2:   

Run 800, 600, 400, 2×200 meter Run

Rest 3 minutes

* Total time < 23 minutes

or

Row 1000, 750, 500, 2×250 meter Row 

Rest 3 minutes

* Total time < 24 minutes 30 seconds

Level 3: 

Run 800, 600, 400, 2×200 meter Run

Rest 3 minutes

* Total time < 21 minutes 30 seconds

or

Row 1000, 750, 500, 2×250 meter Row

Rest 3 minutes

* Total time < 23 minutes

 

Level 4: 

Run 800, 600, 400, 2×200 meter Run

Rest 3 minutes

* Total time < 20 minutes

or

Row 1000, 750, 500, 2×250 meter Row 

Rest 3 minutes

* Total time < 21 minutes 30 seconds

Get more awesome: 3×1 minute Calf Stretch