Announcements
This Friday October 4th we are having a gym BBQ and Family movie night.  We will have a BBQ / potluck style dinner at the big gym starting at 5:30 pm.  We will start the movie “Epic” in the small gym at 6:00 pm.  We will have a projector for the movie.  Have your kids bring blankets to lay on.  Please sign up in the gym this week so we know how many to expect.  There will be no 5:30 or 7:00 pm class.
Motivation
On Friday I wrote about the memorial being held for fallen Police Officer Jon Coutchie.  I attended the memorial service held at Mariners Church in Irvine.  I have been pondering the last few days what such a service must look like from those who are not part of the Law Enforcement Community either as Officers or family of Officers.  Why do so many who didn’t even know him attend?  Most simply put it is because of the ideals that the badge represents.  The guys and gals I know do not do the job for the glory.  They don’t do the job for the recognition.  They do the job because it is their belief they can make a difference.  They do the job because there are people in need.  Like the sheepdog that protects the flock.  They work tirelessly to protect the sheep yet the sheep don’t like them because they look like the wolf and nip at their heels.  When the wolves come the sheep dog will give all they can to protect the flock.  I think Paul Harvey stated it best in his piece “What are Policeman made of?” (Try youtube to hear this in Paul Harvery’s voice)
Don’t credit me with the mongrel prose: it has many parents-at least 420,000 of them: Policemen.A Policeman is a composite of what all men are, mingling of a saint and sinner, dust and deity.Gulled statistics wave the fan over the stinkers, underscore instances of dishonesty and brutality because they are “new”. What they really mean is that they are exceptional, unusual, not commonplace.Buried under the frost is the fact: Less than one-half of one percent of policemen misfit the uniform. That’s a better average than you’d find among clergy!What is a policeman made of? He, of all men, is once the most needed and the most unwanted. He’s a strangely nameless creature who is “sir” to his face and “pig” or worse to his back

He must be such a diplomat that he can settle differences between individuals so that each will think he won.

But…If the policeman is neat, he’s conceited; if he’s careless, he’s a bum. If he’s pleasant, he’s flirting;if not, he’s a grouch.

He must make an instant decision which would require months for a lawyer to make.

But…If he hurries, he’s careless; if he’s deliberate, he’s lazy. He must be first to an accident and infallible with his diagnosis. He must be able to start breathing, stop bleeding, tie splints and, above all, be sure the victim goes home without a limp. Or expect to be sued.

The police officer must know every gun, draw on the run, and hit where it doesn’t hurt.He must be able to whip two men twice his size and half his age without damaging his uniform and without being “brutal”. If you hit him, he’s a coward. If he hits you, he’s a bully.

A policeman must know everything-and not tell. He must know where all the sin is and not partake.

A policeman must, from a single strand of hair, be able to describe the crime, the weapon and the criminal- and tell you where the criminal is hiding.

But…If he catches the criminal, he’s lucky; if he doesn’t, he’s a dunce. If he gets promoted, he has political pull; if he doesn’t, he’s a dullard. The policeman must chase a bum lead to a dead-end, stake out ten nights to tag one witness who saw it happen-but refused to remember.

The policeman must be a minister, a social worker, a diplomat, a tough guy and a gentleman.

And, of course, he’d have to be genius….For he will have to feed a family on a policeman’s salary.

Strength
For strength we will be establishing a new 5 rep max for deadlift, we expect 90% of the gym to set a new pr. Take a good amount of time warming up… then hit your pr and be done. You’ll have about 10 minutes to do this.
Workout Strategy
Control wins this one, take a few deep breaths between each exercise. When you get to the round of 6’s you’re already on the downhill. Aim to stay consistent on the box jumps and to do the sit ups and kettle-bell swings unbroken.
Workout of the Day
Strength of the Day                                                Deadlift 5 rep Max 
Level 1: 

10!

Box jumps

Sit-ups

Kb swings

Level 2:  

10!

Box jumps (20?)

Sit-ups

Kb swings 44/26

Level 3: 

10!

Box jumps (24?)

Sit-ups

Kb swings 53/35

Level 4:

 

10!

Box jumps (24?)

Sit-ups

Kb swings 70/53

To Get more Awesome:  Pull ups: banded/weighted