Announcements
Friday – November 1st – Member Recognition Night
BBQ/Potluck & Family Movie Night
Put it in your calendar!!
 
Wednesday Night Mobility with Dr. Jorge
Dr. Jorge is our resident Chiropractor and will be putting on a Mobility Seminar this Wednesday, October 16th at 6:00 PM in the small gym.  He will be incorporating a mobility massage ball to help you take care of your muscles.  The cost of the class which come with the mobility ball is $10.  Sign up on the Events board in the gym.  If possible you should attend.  The class is limited to 10 people.  Aches and pains should not persist.  If we take care of ourselves we should be pain free.  I din’t say sore free but pain free.  The emphasis will be on the shoulders.
Motivation
We are given physical and mental weaknesses to keep us humble.  By humble I mean more understanding of others.  It is great that we are all so different.  Really, how boring would life be if we were all the same.  If everyday was 80 degrees, partly cloudy, with a nice breeze.  We grow and are strengthened by trials.  Timber does not grow strong without facing fierce winds, rain, scorching heat, and snow.  All these conditions force the tree to grow thicker and stronger and the roots deeper.  The strongest trees grow in patches that support one another.  When you are faced with trying times realize that if you face it head on that you will come out the other side stronger and wiser.  Don’t be afraid to ask for help.  Look for ways to serve so when the time comes people will be there to help you.
 
Strength
We did a 5 rep max deadlift last week.  Warm up to 80% of that 5 rep max.  Then complete 5 reps every minute for 5 sets.
Workout Strategy
This workout gets difficult in a hurry.  You need to start out at a pace that will feel uncomfortably slow.  Keep your heart rate and breathing under control.  Break up Once you get to the set of 8 you need to break up the movements into smaller sets.  Make sure you breath after each Squat Clean Thruster.  This is an explosive movement that takes a lot of energy.  If you forget to breath it will punish you.  Be as smooth and efficient as you can.  
Workout of the Day
Strength of the Day                                                EMOM for 5 minutes: Deadlift – 80% of 5 rep max
Level 1:10 Minute AMRAPAscending Ladder

2 Squat Clean Thrusters, 75/115#

2 Pull Ups

4 Squat Clean Thrusters, 75/115#

4 Pull Ups

6 Squat Clean Thrusters, 75/115#

6 Pull Ups

8 Squat Clean Thrusters, 75/115#

8 Pull Ups

and so on until you reach 10 minutes

Level 2:10 Minute AMRAPAscending Ladder

2 Squat Clean Thrusters, 45/65#

2 Pull Ups

4 Squat Clean Thrusters, 45/65#

4 Pull Ups

6 Squat Clean Thrusters, 45/65#

6 Pull Ups

8 Squat Clean Thrusters, 45/65#

8 Pull Ups

and so on until you reach 10 minutes

Level 3:10 Minute AMRAPAscending Ladder

2 Squat Clean Thrusters, 65/95#

2 Pull Ups

2 Squat Clean Thrusters, 65/95#

2 Pull Ups

2 Squat Clean Thrusters, 65/95#

2 Pull Ups

2 Squat Clean Thrusters, 65/95#

2 Pull Ups

and so on until you reach 10 minutes

Level 4:10 Minute AMRAPAscending Ladder

2 Squat Clean Thrusters, 75/115#

2 Pull Ups

4 Squat Clean Thrusters, 75/115#

4 Pull Ups

6 Squat Clean Thrusters, 75/115#

6 Pull Ups

8 Squat Clean Thrusters, 75/115#

8 Pull Ups

and so on until you reach 10 minutes

To Get More Awesome –  50 Ab Mat Sit Ups