Motivation
Lying around waiting for things to get better.  Usually by the weekend I find myself rather exhausted from the week.  The gym affords me a lot of mid day flexibility but has some early mornings and late nights.  Quality sleep is hard to come by.  There have been some weekends where I probably spend to much time lying in bed thinking if I can just get caught up on some sleep.  In theory this is great but then all I really do is just lay there thinking about all the things I need to get done.  What I have found recently is I’m better off not lying around until I feel more rested but to give myself a set amount of time and get up believing I am refreshed and ready to go.  This extends into the bigger idea of not waiting around for things to get better, but to go out and get it done.  Create your own opportunities.  Make the situation better yourself instead of waiting or counting on others to do it for you.  Believe in yourself.  While Mountain Biking with Daniel early Wednesday morning we were going up a tough hill where you could tell he was getting tired.  His Tuesday was filled with his Birthday Party, CrossFit kids class, and a soccer practice.  Plus he had been up late getting his room clean so he could go mountain biking.  I’ve been trying to teach him how to use positive self talk.  Riding right behind him I started repeating a few phrases to encourage him to keep going.  “Winners don’t quit” is what I started with.  Not much reaction.  “Daniel is awesome, look at him go, he’s amazing.”  This got him going faster.  Then I went to, “Be the Best, Work harder than the rest.”  This also got him going again when he started slowing.  He charged up the hill and did a great job.  Daniel is learning that he has a choice of stopping, getting off the bike, resting, and hoping that he will feel better or he can charge up the hill and make himself stronger.  Hopefully, we can all remember that taking on the problem head on is always better than hoping it will go away if we don’t think about it.
Push Press
You don’t know how strong you are until you fail.  Missing a rep and having to drop the bar is not a bad thing.  Go for it today.
Workout Strategy
Yeah Burpees.  Today will be a great day to asses your ability with burpees and see if the Burpee Challenge has been working.  The numbers you get in the first portion will help you gauge what pace you can do burpees at in other workouts.  You come to CrossFit to get better.  We see the most improvement when we do things we don’t like or are not very good at.  The second portion will test your power output after the stress of a cardio based movement.  The stress induced by physical exertion is similar to stress you would feel in a dangerous situation (Fight or Flight syndrome)  namely an increased heart rate and quicker breathing. Here is where CrossFit can help you with life.  If there was ever an emergency that required you to exert a lot of physical strength you are going to feel the stress of the situation before you even start moving.  This is a great deal of why CrossFit became so popular with the Military, Law Enforcement, and Fire communities.  Not only are those jobs physically demanding but they often require a skilled movement to be performed under stress.  People who can stay calm in an emotional and or physically demanding situation will be better better equipped to make good critical thinking decisions and have better control over fine motor movements.  When the difference between life and death matters on your ability to make a good choice and act physically, will you be ready?  You are training for life and by doing so you will be ready!!  Have confidence in yourself and when you start getting tired today I want you to imagine that if you stop something bad will happen to someone you love.  It’s up to you to save them.
Workout of the Day
Strength of the Day                                                Every Minute on the Minute for 5 minutes: 5 Push Press
Level 1:  

3 Minute as Many Reps as Possible

Burpees 

rest 2 minutes

5 minute As Many Reps as Possible

30 Double Unders

15 Power Snatches, 42/22#

Level 2:  

3 Minute as Many Reps as Possible

Burpees 

rest 2 minutes

5 minute As Many Reps as Possible

60 Jump Rope

15 Power Snatches, 53/33#

Level 3: 

3 Minute as Many Reps as Possible

Burpees (to 6 inch target)

rest 2 minutes

5 minute As Many Reps as Possible

30 Double Unders

15 Power Snatches, 65/45#

Level 4:  

3 Minute as Many Reps as Possible

Burpees (to 6 inch target)

rest 2 minutes

5 minute As Many Reps as Possible

30 Double Unders

15 Power Snatches, 75/55#

To Get More Awesome –  120 second tuck sit