Announcements

Sign up for the Tough Mudder.

We are also looking for people to join us on the day of the Tough Mudder as a support crew. If you are interested in this capacity please sign up on the board under the new Support Crew area.

Motivation

If you read this motivational section I am going to challenge you to do something. Before you continue to read you must commit yourself to the challenge. Even before you know what it is. If you can not commit then stop reading. Since you are still reading that means you have accepted the challenge. Today you are challenged to be 100% positive with yourself and everyone you come in contact with. We all know those people that are just happy all the time. The same people are generally very patient. Today, you are that person. You are going to find the bright side of everything. You are going to treat people with love and understanding. To help you get started here are some suggestions. Plan to do something nice for someone the moment you get up. Start your day by serving someone else and you will find the positivity will start flowing. Be quick to say thank you to others who help you. Give everyone you come in contact with a compliment before you engage in any type of conversation with them. Make it a great day.

Strength

We are doing the same thing over and over!!!! How long did it take you to become truly proficient at reading or your current skill set for employment? Some things take time. Squatting in some form is involved in nearly every movement we do. Jumping, sitting, standing, walking, running. All involved movement of the ankle, knee, and hip. Wall Balls, KettleBell swings, box jumps, lunges, thrusters, clean, jerk, snatch, deadlift, sit ups, kipping pull ups. All these involve movement of the hip. Front Squats are the most fundamental of human movements. They will make us better at all the above mentioned movements. The same can not be said for the reverse. It may be repetitive but it is giving you the best return on your time.

Workout Strategy

This is a traditional interval training ladder. The object here is to work on your pacing. Each distance should have a different pace. The shorter the distance the faster your pace should be. The 250 meter distance should be about 90% of an all out effort. Your 500 meter distance should be from 5-8 seconds off of your 250 pace. Meaning, if your average pace for 150 meters was 2:00 then your average pace for 500 should be between 2:05 – 2:08. Your 1000 meter pace should only be 4-7 seconds off of your 500 pace. I personally like to work the other way around. I know what I can comfortably row a 1000 meters in. I will set goal times for my 500 and 250 based off my 1000 meter time using the same time frames as mentioned above. Remember this is an exercise on pacing. Each interval row should be within 2 seconds of one another at each given distance. Find the rhythm and work on an efficient stroke.

**Workout of the Day** |

**Strength of the Day ** |
Day 1 or 2 |

**Level 1:**
Partner Workout
40 minute cap
4×250 meter row (Each person rows 4 times)
4×500 meter row (Each Person rows 4 times)
2×1000 meter row (Each Person rows 2 times) |
**Level 2:**
Partner Workout
40 minute cap
4×250 meter row (Each person rows 4 times)
4×500 meter row (Each Person rows 4 times)
2×1000 meter row (Each Person rows 2 times)
*Each complete a minimum of 1 x 1000 meter row |

**Level 3:**
Partner Workout
Less than 40 minutes
4×250 meter row (Each person rows 4 times)
4×500 meter row (Each Person rows 4 times)
2×1000 meter row (Each Person rows 2 times) |
**Level 4:**
Partner Workout
*Less than 38 minutes
4×250 meter row (Each person rows 4 times)
4×500 meter row (Each Person rows 4 times)
2×1000 meter row (Each Person rows 2 times) |

Get more awesome: 2 minute of L-sit or variation of.