Motivation
“We are what we repeatedly do, Excellence, then is not an act but a habit.” Aristotle 
This quote is on a wall in the gym.  Do we have habits that allow for excellence?  Excellence, I believe is a long term life time goal measured not by what we think of ourselves but by how we have influenced and helped others.  It is founded on discipline and self control.  You can’t cut corners and it doesn’t come over night.  You must work hard for it.  It will be forged by trials of fire.  Fine tuned and sharpened by our commitment to do the common, uncommonly well.  At the end of Wednesday’s team workout was a 1600 meter relay run.  I was helping encourage a few teams as they were finishing up.  The last 50 yards is always the hardest.  To help members finish strong we employed a “Save the Baby drill.”  Just like it sounds.  If you saw a baby in trouble, it doesn’t matter how tired or sore you are you will move faster.  If it is your own child or loved one you will move even faster.  I saw some awesome performances on the end of these runs.  It is amazing what we can accomplish with a direction and a purpose.  I am always so impressed to see what people will do for others that they won’t do for themselves.  Find your purpose and motivation to push yourself.  Helping others makes us better and happier.  Be awesome, repeatedly.
Strength
Sled pushes are fun and awesome.  High intensity short duration bursts.  An exciting exercise to increase power.
Workout Strategy
 Running, jump rope, squats.  Very simple movements today.  We still need to have a good strategy for this workout.  The simple workouts are generally the most effective.  You will see there are only two versions of the workout today.  What level you end up on depends on your performance.  If you have not done 50 double unders in a row then I want you doing single jumps.  The jump rope is meant to be done fast without breaks.  We want good range of motion on the squats (meaning you go all the way down and come up completely).  These are also meant to be done without stopping.  Smooth and consistent will result in a good time today.  If you want to get a level 4 score today you will need to do each round in less than 2 minute 40 seconds for men or less than 3 minutes for ladies.  Your run needs to be between 90-120 seconds.  You then have 60-70 seconds to complete the jump rope and squats.  I spent 30 seconds on each.  I finished the workout at 7 minutes 57 seconds.  This was done with 1:40 on the runs.  I messed up just once on the third round of double unders.  The double unders and squats can only be done so fast.  Not being accurate on the jump ropes can cost us valuable seconds.  If I had messed up one more time on the double unders I would not have finished under 8 minutes.  The run is where the bulk of the workout is and this is where we need to keep the pace.  This work out has a cardio emphasis.    
 
Workout of the Day
Strength of the Day Sled Pushes
Level 1: 3 Rounds for time:

 

50 Jump Ropes

25 Air Squats

400 Meter Run

*Over 9/10 minutes

Level 2: 3 Rounds for time:

 

50 Jump Ropes

25 Air Squats

400 Meter Run

*Under 9/10 minutes

Level 3:3 Rounds for time:

 

50 Double Unders

25 Air Squats

400 Meter Run

*Over 8/9 minutes

Level 4:3 Rounds for time:

 

50 Double Unders

25 Air Squats

400 Meter Run

*Under 8/9 minutes

Buy Out – Turkish Get Up – 5 each arm