Motivation
Everyday you come to the gym, pay attention, work hard, and you will get better.  This week’s workouts are a repeat from the week for February 4th of this year.  As of Monday morning we are seeing some great results.  Jennifer Maldonado did Monday’s workout 5 minutes faster than last time (25% faster).  We have had several others improve their times while doing a harder version of the workout.  One member said, “The workouts are getting harder, and everyone is getting better.”  Are you allowing yourself to get better.  Are you listening to the positive or negative voice in your head?  Bring a positive attitude with you to the gym.  Allow yourself to have fun and be happy.  Make new friends.  Encourage others.  Come with the expectation of setting new personal records.  Don’t be afraid to fail. I give you permission to mess up.  I give you permission to be uncomfortable.  I give you permission to be awesome.  
Strength
We are working on technique for the Snatch.  We are working on the Snatch deadlift and shrug portion.  Keep tension on your lower back and hamstrings.  Shoulders on the other side of the bar until the bar is above your knees.  Big Shrug.  Arms do not bend at all.
Workout Strategy 
Today is a mono structural high intensity interval training day.  What does that mean?  We are doing one movement (mono) and each interval is a sprint.  You will do just four rounds.  You will rest for twice what it took you to do the interval.  If it takes you 1 minute to do the run or row then you rest for two minutes.  There is a penalty if you do not stay within 5 seconds of your fastest time.  All levels are doing the same workout the only difference is the penalty.  Your level is whatever your level was on the last workout you did.  This does not mean you run each interval slow. Run as fast as you can on the first one and then stay within 5 seconds.  Preferably faster.  We last did this workout on February 5th, 2013.
 
Workout of the Day
Strength of the Day Snatch Dead Lift Pull:  5 every minute for 10 minutes
Level 1: 

Choose One: 

Row 4x500m – Rest 2-1

 

15 Burpee penalty for every set that deviates 

+/- 5 seconds from the fastest set

 

Run 4x400m – Rest 2-1

 

10 Burpee penalty for every set that deviates 

+/- 5 seconds from the fastest set

Level 2: 

Choose One: 

Row 4x500m – Rest 2-1

 

20 Burpee penalty for every set that deviates 

+/- 5 seconds from the fastest set

 

Run 4x400m – Rest 2-1

 

15 Burpee penalty for every set that deviates 

+/- 5 seconds from the fastest set

Level 3:

Choose One:

 

Row 4x500m – Rest 2-1

 

25 Burpee penalty for every set that deviates

+/- 5 seconds from the fastest set

 

Run 4x400m – Rest 2-1

 

20 Burpee penalty for every set that deviates

+/- 5 seconds from the fast

Level 4: 

Choose One:

 

Row 4x500m – Rest 2-1

 

30 Burpee penalty for every set that deviates 

+/- 5 seconds from the fastest set

 

Run 4x400m – Rest 2-1

 

25 Burpee penalty for every set that deviates 

+/- 5 seconds from the fastest set

Get more Awesome:  33 Lunges