Announcements
Friday October 31st.
Halloween Costume Workouts
Last Workout of the Day is at 4:00 PM
 Motivation
I’m grateful that my daughters have strong female role models in their lives.  My mother was a single mom and a working professional.  Sarah’s mom was a stay at home mom with a large family.  Both equally provide my daughters with valuable insight and understanding.  This weekend my Mother took Morgan after her soccer game on Saturday and brought her back Sunday afternoon.  I am grateful that Morgan can have this kind of relationship with her grandma.  Life can be challenging for a 12 year old girl trying to find her identity.  I have really struggled with Morgan lately.  I know that it is I that needs to change.  I need to find better ways to support her.  There are so many influences in the world that can cast doubt and fear among our young people.  I’m grateful for family and friends who help give our kids hope and love.  May we find ways to help build one another up.  
Strength
During the press are you should concentrate on keeping your glutes and stomach tight.  Your feet should be twisting into the ground.  Be strong.
Workout Strategy
Today’s workout should be done controlled.  Deadlifts are a great exercise but I don’t want to see people losing technique.  No room for sloppy technique.  I would like to see everyone complete the workout in less than 8 minutes.  This gives you 4 seconds to complete each repetition.  Meaning you need to start your Thrusters at the 1 minute 50 second mark, your second set of Deadlift at 3 minutes 40 seconds, your second set of Thrusters at 5 minutes 2 seconds, you last set of deadlifts at 6 minutes 20 seconds and your final set of Thrusters at 7 minutes 15 seconds.  This will have you finish right at or below 8 minutes.  The tricky part is picking the right weight.  Error on the side of going light.  I don’t recommend doing all 21 straight reps in the first round.  Maybe 15/6, and then 10/5 for round two, and then unbroken in the last round.  This actually gives you plenty of rest.  Each deadlift takes about 2 seconds and each thruster about 3 seconds.  This means total working time in the workout is 3 minute 45 seconds.  So be smooth and steady.  Taking planned breaks.  Smooth is Fast.
 
Workout of the Day
Strength of the Day Press: 5 reps E2MOM for 5 minutes
Level 1: 

21-15-9

Deadlift

Thruster

Level 2: 

21-15-9

Deadlift, 135/95#

Thruster, 65/45#

Level 3:

 

21-15-9

Deadlift, 185/125#

Thruster, 75/55#

Level 4: 

21-15-9

Deadlift, 225/155#

Thruster, 95/65#

Get more Awesome:  500 meter easy row & 30 ab mat sit ups