Motivation
Chuck shared an experience with me last week about a SWAT training day his team had last week.  They ran a scenario that involved an Active Shooter at a school.  They did the full evolution from the initial response to the hours of follow up work that would actually take place to make sure the location is completely safe and all potential victims and suspects are accounted for.  He said the scenario lasted 6 hours.  That is a long time to be working with 40-60 pounds worth of gear on. Chuck related that if it wasn’t for CrossFit he would not have lasted the full evolution.  He made reference to how many team members had to drop out at various times for additional rest.  Chuck is no spring chicken but he is a great example of someone who trains to be his best.  He outlasted guys half his age.  The is no quick fix people.  If you want to be a master of your trade then it will take time and discipline.  Commit yourself to being consistently good.  Don’t settle for just showing up.  Work smarter and harder.  Love to work.  Be awesome.  
Repost
“When you think everything is someone else’s fault, you will suffer a lot.  When you realize that everything springs only from yourself, you will learn both peace and joy.” – Dalai Lama –  I believe the biggest truth in this passage is that we must “learn” peace and joy.  Like most things we must learn it doesn’t come easy.  When I read this quote I also thought of the saying, “Resentment is like taking poison and hoping the other person dies.”  There are numerous people that I look up to and admire for their hard work, love for one another, and love for others.  They make looking happy easy.  The more I learn about these people the more I realize that their happiness comes from their experience with sorrow.  Their happiness comes through their appreciation of what they do have and the hope and faith that tomorrow will be better.  I have also observed that those who are the most happy are those who constantly look to and serve others.  So part of your workout today is to find ways to serve and help others.  It doesn’t have to be anything big.  Smile at someone who looks like they are having a bad day.  Call a friend or family member you have been thinking about.  Compliment everyone you talk with.  
Workout Strategy
Classic CrossFit 21-15-9 couplet.  Couplet meaning there are just two exercises and the 21-15-9 meaning rounds with decreasing work.  For most people this workout starts out fast and furious and ends with people looking at the bar or wall for handstand pushes wondering what happened.  People…..we must learn to pace every workout we do that last longer than 45 seconds.  The weight for today’s workout should be one that you could do 21 repetitions straight, not that you will because that would probably tire you out for the remaining 24 that you still need to accomplish to finish the workout.  There are 45 total repetitions for each of the movements.  Think about the numbers you should break up the movements into to get all 45 done as quickly as possible.  Again, most of us will find that doing fewer repetitions with short breaks is better overall than trying to bite off a big chunk and hoping for the best.
Dead Lift: Keep the bar as close to your body as possible.  In other words at the bottom (touching the ground) the bar should also be touching your shins.  Once the bar is above your knees it should remain in contact with your thighs until you reach the top position which is knees locked, and hips extended by squeezing your glutes, and pulling your shoulders back just behind the bar.  You don’t need to shrug or over extend the back.  On the way down the first movement needs to be butt back as far as you can and allow the bar to drop straight down.  Once below your knees then bend the knees bring the bar in contact with your shins.
Pike Push Ups:  Everyone will do these today if they are not doing Hand Stand Push Ups.  We can use the ab mat pads below our head as a reference point for how close to the ground we are trying to get our head.  Level 4 athletes can not use ab mat pad unless they put their hands on 45# plates and the pad is no higher than the plates.  For the pike pushups we want to see the kips above the shoulders while your feet are on the box.  When you bend your elbow they should move towards the box so that your head and hands form a triangle position.  When you come up bring your head back between you shoulders and through the “window.”
Work hard and have fun!!
Workout of the Day
Strength of the Day                                                Sled Pushes
Level 4: 

For Time

21-15-9

Deadlift, 

Pike Push Ups

*also record the number of pads you have below your head

Level 2: 

For Time

21-15-9

Deadlift, 155/115#

Pike Push Ups

*also record the number of pads you have below your head

Level 3: 

For Time

21-15-9

Deadlift, 155/115#

HSPU

*also record the number of pads you have below your head

Level 4:  

“Diane”

21-15-9

Deadlift, 225/185#

HSPU

*no pads

To Get more Awesome: 40 Russian Twist with Med Ball