Announcements
Friday – November 1st – Member Recognition Night
BBQ/Potluck & Family Movie Night
Put it in your calendar!!
Wednesday Night Mobility with Dr. Jorge
Dr. Jorge is our resident Chiropractor and will be putting on a Mobility Seminar this Wednesday, October 9th at 6:00 PM in the small gym.  He will be incorporating a mobility massage ball to help you take care of your muscles.  The cost of the class which come with the mobility ball is $10.  Sign up on the Events board in the gym.  If possible you should attend.  Aches and pains should not persist.  If we take care of ourselves we should be pain free.  I din’t say sore free but pain free.
Motivation
I like to do my own experiments to see how people respond.  I started one of the CrossFit Kids classes last week by asking the kids if they would share something they did nice for someone that day.  At first just two hands went up to share.  By the time the second child had shared what they had done everyone’s hand went up to share.  The class went better than normal as the kids helped and being supported one another.  Kids want attention.  We all want attention.  Kids will take attention whether it is positive or negative.  How do we want them to act?  In the kids class I try to only give attention to those acting the way I want them to.  When I see a kid not paying attention instead of correcting him I comment on how well someone else is doing.  It is fascinating how quickly their behavior changes.  Positive reinforcement.  I challenge all of you to come up with your own experiment or game today.  See how well people respond to positive reinforcement or compliments.  See how many people you can get to smile.  Be awesome!!
Strength
The goal today is to work on technique.  We want to see a smooth Squat Clean by receiving the bar in the front rack position at the bottom of your squat.  As you come up from the squat you will continue the motion taking the bar to the overhead position (Thruster).  Don’t worry so much about the weight as doing the motion as smooth as possible.  Remember at the top of the Thruster your abs are tight, glutes are fully engaged, legs locked with your arms extended overhead so that the bar is over your shoulders hips and heels in one straight line.
Workout Strategy
 I made a mistake I haven’t made in a long time.  I totally underestimated this workout.  I am not particularly strong with Wall Balls but I thought I would try to do them unbroken.  This workout is just long enough that if you go out to quick it will punch you in the stomach and you won’t be able to breathe.  Both the Power Cleans and Wall Balls on the first round don’t feel that bad but they get your heart rate up really high and may put you in an oxygen deficit that will make the third round very difficult.  Like all workouts the goal is to finish strong.  I will suggest that you split up the wall balls into two sets of 10 with a 10 second break.  Smooth is fast.  Planned rest is better than forced rest because you can’t do anymore. 
Workout of the Day
Strength of the Day                                               EMOM for 5 minutes: 5 Squat Clean Thrusters
Level 1:

 

3 Rounds:

10 Power Cleans

20 Wall Ball

50 Jump Rope

Level 2:  

3 Rounds:

10 Power Cleans, 65/95#

20 Wall Ball, 14/20#

50 Jump Rope

Level 3:

 

3 Rounds:

10 Power Cleans, 75/115#

20 Wall Ball, 14/20#

50 Double Unders

Level 4:

 

3 Rounds:

10 Power Cleans, 95/135#

20 Wall Ball, 14/20#

50 Double Unders

*Less than 7:30

To Get more Awesome:  15 KettleBell Snatch with each arm.