Announcements:
Saturday June 14th
Mountain Challenge
Arrive at 7:30 am Starts at 8:00
Concourse Park
18839 Saddleback Ranch Rd.
Trabuco Canyon, CA 92679
This will be a 5k walk and run on the trails of Whiting Ranch.  There will be a few stations where you will have to complete a task before moving on.  This will be a fun weekend event.  The whole family is invited.  Sign up on the Events board in the gym.
Friday June 27th
Member Recognition Night
Potluck
5:30 PM
Motivation
 Morgan came home from 6th grade science camp on Friday.  She appeared a little taller and a little more mature.  She was walking with some new confidence that comes when our youth are away from home for a week.  Morgan has always been a capable and confident child.  A week at science camp allowed for her to bond with her classmates and have a good relationship with the camp counselors.  She took my Kings hat to camp and apparently a lot of the camp staff are Kings fans so they took a liking to Morgan.  They updated her on scores and gave her some tips that allowed her to have early access to showers and meals.  These positive interactions contributed to her overall experience at camp.  This new confidence also comes with some pre teen type problems at home.  So how do we as parents combat the attitude changes that come with developing teenagers?  My solution was to give her the responsibility and freedom she so desperately wants.  So with words of encouragement I told her how proud I was that my little girl was growing up.  I told her that on Monday we would take her to Target and she could pick out and purchase (with her own money) her own laundry basket.  This would allow her to keep her dirty clothes separate from her sisters’ who she shares a room with. I then showed her how to use the washer and dryer and gave her the freedom to use the laundry machine whenever she wanted.  I used a very positive tone with her while I explained all this.  It went better then I thought.  While a little hesitant Morgan seemed to understand this added more work for her but was part of her gaining independence as a young adult.   She has always taken pride in being able to do things on her own.  Hopefully, after having to purchase the laundry basket herself she will also have a better appreciation for the value of money she has worked to earn.  Our goal is to raise our children to be self reliant.  To understand the importance of and love to work hard.  We want them to understand and appreciate how lucky they are to have the opportunities they have to succeed.  Let us be more thankful for what we have.  May we appreciate the simple things in life that can bring so much happiness.  Let us help everyone be awesome.  
Strength
Day 1 or Day 2
Workout Strategy
All out sprints.  Focus on short quick pulls for the first three and then lengthen your stroke.  Really pull hard.  You will have about a 3:1 Rest : Work ration today so don’t hold back.  If you can do each round in less than 24 seconds you will hit at least level 2 today.  Those striving for red will need a good combo of power and stamina.  Today tests just that.  Your power and stamina.  Not endurance because it is an all out sprint with built in recovery periods.  Stamina is the muscle ability to recover after max efforts.  Endurance has a lower power output but much higher duration.
Workout of the Day
Strength of the Day                                               Day 1 or Day 2
Level 1:


10 Rounds for total working time:

Row 100 meters every 2 minutes

* Any round over 24 seconds

Level 2:   

10 Rounds for total working time:

Row 100 meters every 2 minutes

* Every round less than 24 seconds

Level 3:

 

10 Rounds for total working time:

Row 100 meters every 2 minutes

* Every round less than 21 seconds

Level 4:


10 Rounds for total working time:

Row 100 meters every 2 minutes

* Every round in less than 18 seconds

To Get more Awesome: 20 Power Snatch & 20 Overhead Squats