Announcements
Paleo Challenge Nutrition Talk on Saturday January 4th, 2014 at 10:00 AM
Motivation
Stay focused on your goals.  Set your priorities?  Often times the tasks we are required to accomplish appear overwhelming.  Much like some of the workouts we do.  Yet, when we pause and look at the individual parts and come up with a plan the large task now seems manageable.  Stay focused on your micro goals.  Keep working.  Keep doing the little things.  Don’t be idle for to long.  The longer you are idle the harder it is to get moving and gain momentum.  If you find yourself down or overwhelmed then think outside of yourself.  Find something you can do for someone else.  In our home Sarah has taught the kids and I the joy of doing secret service.  Just do something small for someone else and enjoy the joy it brings to them.  This will give you the momentum and enthusiasm to accomplish your own goals.  It will empower you.  What you do does make a difference.  You can make a difference.  
Strength
With the bar in the back rack position you will have 10 minutes to work to a heavy Yoke Walk.
 Workout Strategy
 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                                                10 minutes to build to a heavy Yoke Walk
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