Level 1

For Time

100 Jump Rope

50 Ab Mat Sit Ups

40 Box Jump/Step Down

30 Alt. DB Snatch 50/35

20 calories bike

Level 2

For Time

50 Double Unders or 200 Jump Rope

80 Ab Mat Sit Ups

60 Box Jump/Step Down (20/16)

40 Alt. DB Snatch 35/25

20 calories bike

Level 3

For Time

100 Double Unders

80 Ab Mat Sit Ups

60 Box Jump/Step Down (24/20)

40 Alt. DB Snatch 45/30

20 calories bike

Level 4 Rx

For Time

100 Double Unders

80 Ab Mat Sit Ups

60 Box Jump/Step Down (24/20)

40 Alt. DB Snatch 50/35

20 calories bike

Motivation

I was at the gas station the other day.  While I was getting out to pump the gas Ryan (my 8 year old), asked if she could clean the windows.  I told her without really thinking, “No.”  Going back to meaningful versus expedient choices in yesterdays post, I gave an expedient answer.  She doesn’t know how to clean the windows and I was in a hurry.  As I began to pump the gas I realized this was a meaningful opportunity.  Ryan was simply wanting to imitate what she sees me nearly every time we go to the gas station.  How would she interpret the answer?  Subconsciously she may think, I don’t think you can do it.  You’re not good enough, etc.  On the flip side the meaningful thing to do was let her clean the windows.

I opened the door to the truck and told Ryan she could come out and clean the windows.  It took time to show her how to clean the windows.  She didn’t do a very good job on the first window but she did improve.  Dallin, Ryan’s older brother, came out of the truck and grabbed another squeegee and started to clean the windows.  They both smiled as they did their best.  An SUV pulled up behind us to wait for the station as all the stations were now taken.  I returned the nozzle to the pump station and continued to help the kids clean the windows.

I made eye contact with the woman in the SUV.  I assumed she would be annoyed at our spending more time at the station.  However, she smiled at me, seemingly to acknowledge the meaningful teaching moment I was having with my kids.  

Strength

OH Holds

30 seconds on 30 off

x4 rounds