Level 1

5 Rounds:

16 Walking Overhead Lunges,

12 Burpees

Level 2

5 Rounds:

16 Walking Overhead Lunges, 35/25# plate

15 Burpees

Level 3

5 Rounds:

16 Walking Overhead Lunges, 35/25# plate

18 Burpees

Level 4 Rx

5 Rounds:

16 Walking Overhead Lunges, 45/35# plate

21 Burpees


During our kids CrossFit class on Tuesday Daniel (my 11 year old) had a huge turning point in his young life.  We were doing a workout that we have done consistently in each class over the past few weeks.  It is five rounds of squats, push ups, ring rows, sit ups.  They have a controlled 30 seconds for each movement (2 minutes per round).  As some of the kids have gotten stronger they have added repetitions.  Before we started on Tuesday I asked a few of them what their goal was for the day.  Some said 11reps  and then others not wanting to be outdone would say 12, 13 and even 14.  Daniel being competitive went along with the 14 that some others had said.  Even though the kids may be doing the same reps, just like our adult class, there are different levels.  They forget this.  Nearly all the kids are doing elevated push ups and stepping back on the ring rows.  Daniel has been doing his push ups on the ground and stepping forward on his ring rows.  Tuesday he bit off more than he could chew.  While the squats and sit ups are easy for him the push ups and ring rows are difficult.  He did 12 reps last week but the jump to 14 is a big one.  Where the turning point came was in his determination to accomplish what he committed too.  During the third round he really began to struggle on the push ups and ring rows.  We have all been there.  I watched as he did everything he could to get good reps.  He did not comprise his range of motion or step back on the ring rows to make them easier.  Daniel is an emotional kid and during the fourth and fifth round he was getting really upset, nearly in tears.  He was falling short of his 14 reps.  He kept grinding.  He stayed true to the range of motion and difficulty.  He wasn’t looking around to see what he could get away with.  I noticed another boy (Jacob) in the class was watching him intently.  At the end of the workout Daniel’s face was beet red and he was sweating more than anyone else.  I could tell he was a little upset.  He wasn’t able to get the full reps in the last two rounds on the push ups or ring rows.  While I was impressed with his effort he was disappointed.  After a short water break I had the kids line up in groups.  At this point I asked Jacob in front of the class who he was watching during the workout.  He enthusiastically replied, “Daniel.”  When I asked him why he said, “Because he was working so hard.  It was awesome.”  Even I was taken back by his response.  Jacob had seen the struggle and witnessed the determination and it was motivating to him.  Daniel started to cheer up.  This is the first time that I have seen Daniel compete with himself.   He made his dad proud.  I let him know on the way home.


EMOM for 5 minutes: 10 Front Squat or Back Squat

Squat Early and Often.  As part of our Strength Program we will be squatting nearly everyday.  Why?  Because it is the best use of our time.  Getting Awesome is about doing the simple things really well and consistently.


This workout is as much a mental challenge as it is physical.  We tend to have a lot of negative self talk during burpees.  It is very easy to slow down and just let the time get away from us.  Look at the clock often and know where you are time wise for each round.  Be consistent.  Stay strong.  The burpees don’t have to slow down.  Keep your arms locked out and chest up on the lunges.  Get after it.

Get more Awesome: 50 Ab Mat Sit Ups and 50 Supermans