Announcements & Up Coming Activities:
Tomorrow night is the Member Recognition and Movie Night
4:30 PM large team workout
6:00 PM – Pot Luck and Movie
Saturday morning (9:00 AM) we have a Rowing Clinic
The Instructor will be Taylor Shramo
Taylor was a Collegiate rower at University of San Diego
Come and get some good insight and instruction on how to improve your rowing technique.
Motivation
“The importance of living with the conviction that opportunities will appear.  That life will give you opportunity.  What you need to do is prepare, prepare, practice, and practice. Opportunities favor those who are prepared both mind and body. Courage.  The courage to act.  The courage to be larger than your fears.  The courage to be larger than your circumstances.  The courage to ignore those boundaries imposed by others or by yourself.  Becuase you can make those boundaries come true if you believe in them.  Kairos – Greek word that means moment of opportunity for action.  Opportunities are not things out there waiting for you, but that you can actually create your Kairos moment if you are prepared and you have the courage to act.”
Strength
Day 1, 2, or 3
Workout Strategy
We will help you with strategy for this workout like we have done the last two days.  This one has more time components since each movement requires different times to complete the movement and times to recover.  First we will look at the power cleans.  I want you to do five power cleans every 30 seconds.  This will have you start your first round of wall balls at 1.30.  I would like each set of wall balls to take you 30 seconds.  I want you to take 45 seconds for the burpees.  This should give you enough time to complete the burpees and have a few seconds to get ready for the next set of wall balls.  I want you to start looking at the clock and figuring out when you need to start the next set.  One of the ways this helps you efficiently get through a workout is that it keeps you focused in the moment.  You don’t have time to think about getting tired.  It will help keep you on task, focused on completing the repetitions and moving on.  Rest the 2 minutes after completing the five rounds of wall balls and burpees.  We finish with a 400 meter sprint.  
Workout of the Day
Strength of the Day Day 1, 2, or 3
Level 1:  

15 Power Cleans

then

5 Rounds

7 Wall Ball

7 Burpee Plate Jump

then….

Rest 2 minutes

Sprint 400 Meters

Level 2:  

15 Power Cleans, 95/65#

then

5 Rounds

8 Wall Ball, 14/10#

8 Burpees Plate Jump Over, 12/10″

then….

Rest 2 minutes

Sprint 400 Meters

Level 3: 

15 Power Cleans, 115/85#

then

5 Rounds

8 Wall Ball, 20/14#

8 Burpees Box Jump Overs, 20/16″

then….

Rest 2 minutes

Sprint 400 Meters

 

Level 4:  

15 Power Cleans, 135/95#

then

5 Rounds

10 Wall Ball, 20/14#

10 Burpees Box Jump Overs, 24/20″

then….

Rest 2 minutes

Sprint 400 Meters

 

Get More Awesome-  2 minute plank hold