Announcements
TOUGH MUDDER
October 25th  Vail Lake, Temecula
 
Motivation
Daniel has scout camp this week so I lost my cleaner.  Good thing is Taylor and Dallin stepped up today to help Dad get the cleaning done.  At first I wasn’t to thrilled that they wanted to help.  Often when letting the younger kids help it takes longer than if I do it myself.  Not the case on Monday.  They both did a great job and we were able to get the gym clean in great time.  I was surprised to hear Taylor even ask if she could help me again tomorrow.  This is the same little girl who helped Daniel last week but then said she didn’t want to do it again because it was hard work.  I’m so glad to see her get over that hurdle of thinking it was hard work.  By helping me today she was able to see that even hard things get easier with repetition.   I am grateful that my kids like to spend time with Dad, even when it involves cleaning the gym.
Strength
Benefits of our current strength program?  I know that I have gained more range of motion in my squat in the past four months than I have in the past 4 years.  Why?  Because for the first time I’ve been dedicated to improving my technique versus just lifting as heavy as possible.  The results: greater range of motion and greater strength.  WIN
 Workout Strategy
   Start with a pace that you know you can complete the reps in say 45 seconds.  Maybe the time it takes per exercise is the same maybe it is different.  If you don’t know what pace you can hold then error on the side of to much time rather than not enough.  You will be better off starting off easy rather than to difficult.  Stay on pace.  I would like everyone to get a minimum of 10 rounds.  That is a lot of deadlift.  The deadlift is supposed to be lighter today.  Don’t go up in levels just because the weight looks manageable.  Remember we want 10 rounds with good technique.    Do not compromise technique for speed.  
Workout of the Day
Strength of the Day                                                Day 1 or 2
Level 1: 

 

20 Minute As Many Rounds As Possible

10 Deadlift, 

10 Ring Rows

20 Jump Rope

Level 2:  

 

20 Minute As Many Rounds As Possible

10 Deadlift, 75/55

5/3 Pull Ups

20 Jump Rope

Level 3: 

 

20 Minute As Many Rounds As Possible

10 Deadlift, 115/75

10/8 Pull Ups

10 Double Unders

Level 4:

 

20 Minute As Many Rounds As Possible

10 Deadlift, 135/95#

10/8 Pull Ups

20 Double Unders

Get more awesome: 30 Leg Raises