Burpee Challenge – Day 2
If you have not started yet you can still find a partner and start.
Motivation (Repost)
For the next couple of moments I want you to take a quick assessment of how you are doing.  In January you probably set some goals.  How are we doing on those?  Someone in the gym told me they would do a certain amount of double unders in row.  You know who you are.  I want to see everyone accomplish their goals.  That is what me and my training staff are here to make sure you do.  We now have a member Goal Board in the gym.  Lets use it.  I would like to see everyone write down a goal that they will accomplish in the gym.  Here is the criteria your goal must follow.  1st – The goal must be specific and concise.  2nd – Must be in the positive tense.  3rd – Must have a deadline. 4th – Must provide both motivation and direction.  Here is an example.  I will do a kipping pull up by May 1st, 2014.  The “I will” is the positive tense.  The “kipping pull up” is the concise and specific.  Notice it did not say just pull up.  Pull Up is not concise.  CrossFit has lots of variations of Pull ups.  And I set a specific date which provides me with motivation and direction since I do not have time to procrastinate.
Strength
Power Clean Technique
or
10 minutes to establish a 1 rep max Power Clean
Workout Strategy (This will be long winded)
“30 minutes” and no I am not kidding.  Today is the complete contrast of Monday’s workout.  The main goal of CrossFit is to increase your work capacity across broad time.  What does that mean?  Monday we did 2 minute intervals of very high intensity where even the one minute breaks were barely enough or not enough time for our body to recover.  The body’s ability to recover and repeat a movement is called Stamina.  Today’s workout is 30 minutes.  Two minutes versus thirty minutes.  We need to be better at both.  Today we need to find a pace and a weight where we are never standing not doing work.  So, intensity will be much lower than Monday’s workout.  We want to accomplish as much work as possible in that 30 minutes.  We will need to pace this one.  Monday was a sprint.  Today is our marathon.  The weight needs to be light so that you can do all the deadlifts, cleans, front squat, press, and back squats without putting the bar down to rest.  You then need to run at a pace that you could sustain for approx. 10  minutes.  The lifting portion is a rest from the running and vice versa.  No more than half of each round should be spent running.  Meaning if it takes you 2 minutes to do the lifting the running should take less than two minutes.  If it is taking you 2 minutes to complete the run then you are running at a 16 minute mile pace.  I know everyone can run faster than that.  Your goal for tomorrow should be to complete 7 or more rounds.  Lets have some fun!!
Workout of the Day
Strength of the Day                                                Power Clean Technique
Level 1As Many Rounds As Possible (AMRAP) 30 minutes 

Use one bar 

5 Deadlift

5 Cleans

5 Front Squats

5 Press

5 Back Squat

Run 200 meters


Level 2As Many Rounds As Possible (AMRAP) 30 minutes 

Use one bar at 65/45#

5 Deadlift

5 Cleans

5 Front Squats

5 Press

5 Back Squat

Run 200 meters

 

Level 3As Many Rounds As Possible (AMRAP) 30 minutes

Use one bar at 75/55#

5 Deadlift

5 Cleans

5 Front Squats

5 Press

5 Back Squat

Run 200 meters

 

Level 4As Many Rounds As Possible (AMRAP) 30 minutes 

Use one bar at 95/65#

5 Deadlift

5 Cleans

5 Front Squats

5 Press

5 Back Squat

Run 200 meters

 

To Get more Awesome: 2 minutes of Hollow Rocks