Level 1

5 Rounds:

Deadlift, 12 Reps

Hang Power Clean, 9 Reps

Push Jerk, 6 Reps

Level 2

5 Rounds:

95/65# Deadlift, 12 Reps

95/65# Hang Power Clean, 9 Reps

95/65# Push Jerk, 6 Reps

Level 3

5 Rounds:

125/85# Deadlift, 12 Reps

125/85# Hang Power Clean, 9 Reps

125/85# Push Jerk, 6 Reps

Level 4 Rx

“DT” 5 Rounds:

155/115# Deadlift, 12 Reps

155/115# Hang Power Clean, 9 Reps

155/115# Push Jerk, 6 Reps

Motivation

Did you watch of hear about the NFL football game versus Green Bay and Seattle?  Seattle’s quarterback (Wilson) threw three interceptions in the first half.  He only completed 1 pass to his own team in the first half.  Down 16-0 at halftime it did not look good for Seattle.  The second half look pretty dismal as well for Seattle’s offense with Wilson throwing a fourth interception.  All four interceptions came while he attempted to throw the ball to Kearse.  The only bright side was Seattle’s defense held Green Bay to 3 second half points.  With just under 4 minutes to go in the game Seattle was down 19-7 when their offense got the ball.  It took them just under two minutes to go down the field and score a touchdown.  Still down by 5 they attempted and onside kick and recovered the ball with just over 2 minutes to play.  It only took them another 25 seconds to score the go ahead touchdown.  A miraculous 2 point conversion put Seattle up by 3 points with 1:45 to go in the game.  To much time left to give the ball to Aaron Rodgers and Green Bay.  Green Bay tied the game with a field goal with 14 seconds remaining.  The game went to overtime and Seattle won the coin toss.  They took the ball all the way down the field and scored a touchdown to win the game.  The winning play was Wilson to Kearse.  It was Kearse’s only catch of the game and remember the four interceptions?  I did not care who won the game but I love a comeback story.  “Believe unconditionally in yourself and the ability of others.”  Seattle never gave up on each other.  Wilson did not give up on Kearse and vice versa.  Motivation comes in many ways.  I love sports and I am extremely motivated by such displays of determination.  It gives me motivation to tackle my own challenges.  You like that?  We can win in the face of adversity.  Wilson threw four interceptions but we will remember the one touchdown he threw.  Keep trying.  Always get up, and try again.  Never lose faith.

Strength

Day 1 or 2

Strategy

Monday’s workout was more cardiovascular based. Running followed by  light Kettlebell swings and then Sit Ups.  Today is a strength based workout.  The workout has a name as it is a Hero Workout.  Which means Level 4 is even more difficult then normal.  To put it into a little perspective I could not even physically complete the workout for my first 3 years of doing CrossFit.  So a couple trains of thought here.  If you are strong enough attempt the full version and use it not as a training day but a test of where you stand.  For the vast majority of everyone lets be smart on how we approach this workout and look at how it is designed to be completed.  There should be very few breaks and the workout should be completed in less than 10 minutes.  Your breaks should be strategic.  Do 11 Deadlifts and take a break.  To start the hang power clean you will need to complete a Deadlift so there is number 12.  Some thought going into the Push Jerk.  The Push Jerk you will want to give yourself enough rest so that you can complete all 6 in a row.  It is a lot of work to get the weight back to your shoulders if you break them up.  There are 5 rounds so don’t go blazing the first round when you are totally fresh.  The movements get very difficult when you are tired.  The weight is supposed to be on the heavier side.  No one should take more than 15 minutes to do this workout.  Even though it took me 16 minutes 6 seconds to do this on Monday I don’t want anyone to be as slow as I was.

Get more Awesome:  50 Sit Ups