Motivation
We have two new young trainers in training in the gym.  One of them is Darian and the other is Tito.  Both have completed the course and passed the test for the Level 1 CrossFit Trainers course.  I had a good talk with Tito this morning about the purpose of life.  I know, pretty deep for a one paragraph motivational message.  We concluded that the purpose of life is to find happiness.  I told Tito that the answer to finding happiness is through hard work.  When have you worked hard and not felt better about yourself?  This can be applied to all aspects of our life.  Our jobs and working out are obvious examples.  What about relationships?  If we work hard to cultivate positive relationships with friends and family does it bring us happiness?  If we treat our relationships with our family and most importantly our spouses like “priceless” possessions would that bring us success and happiness?  If our spouses welfare were more important than ourselves and we guarded it with the upmost importance would that create a template for success?  If both sides held the relationship in this manner would we find happiness?  Think on it, discuss it, work hard, and be happy.
Strength
Power Clean & Jerk.  We have been doing a lot of drills to work on technique.  Today we will work on the full movement of taking the bar from the ground through the power clean and finish with a jerk.  The jerk can be with or without the split.  Do not rush the time between the Clean and the Jerk.  They are two separate movements.  Starting position of the feet with both movements is critical.  Don’t over think the movements.  You know where you need to go.  Get there as fluid as possible.  Be patient in a hurry.
Workout Strategy
Yesterday and for the rest of the week we will be introducing the idea of tempo training when it comes to lifts.  Go back to yesterday’s strength write up to see what I am talking about.  This same principle can be used during a workout.  In tempo we have four phases.  32×2 for yesterday’s front squats had us resting at the bottom and top of the squat.  This can be used for a workout like this as well.  We have two movements, like the eccentric and concentric phase.  Two movements also give us two transition (rest periods).  We can plan our workout like a tempo.  The wall ball should be a weight where you can do all 12 repetitions without stopping.  This should take 18-24 seconds.  You can then rest until the 30 second mark.  Take longer if you need.  You may want to give yourself 30 seconds to complete the toes -to- bar movement.  It’s a fast movement that can be done in 15-25 seconds.  Rest for the remainder of allotted time.  You must earn level 4 today with a qualifying time of 4:35.  This means each round is done in 55 seconds.  I completed the workout in 5:02.  We have to keep the bar high so we can continually strive to be better.  I am not particularly good at Wall Balls but that was the easy part of this workout.  What caught me was the toes-to-bar.  I broke them up in 6 and 6 the first 3 rounds.  The 4th round was 6-4-2 with very short breaks.  Last set was 4-2-2-2-1-1.  I completely fell apart but only deviated 2 seconds off my 60 second/round pace since I wasn’t concerned about resting on the last round.  Everyone should set a pace to complete the workout in 7 minutes or less.  
Workout of the Day
Strength of the Day Power Clean and Jerk:  3 every minute for 10 minutes
Level 1:

 

5 Rounds

12 Wall Ball, 14/10#

12 Knee Raises

Level 2:

 

5 Rounds

12 Wall Ball, 14/10#

12 Knees to Elbows

Level 3:

 

5 Rounds

12 Wall Ball, 20/14#

12 Toes-To-Bar

*If done in 4:35 or more

Level 4:

 

5 Rounds

12 Wall Ball, 20/14#

12 Toes-To-Bar

*Must be done in under 4:35

Get more Awesome:  Turkish Get Up: 6 with each arm