Day 3 of the Burpee Challenge
Motivation
  I took Daniel mountain biking on Saturday.  It was his first trip to Aliso Woods Canyon.  It has also been a few months since we have gone mountain biking.  This trail is longer and a little more difficult than what he has done before.  We had Daniel’s Uncle (Sarah’s Brother) and another friend (Aaron) who went with us.  We went at a pace that I knew he would be able to sustain.  When it came to the steep up hill sections Daniel did a lot better than I thought he would.  Even though he was tired he was determined to make it.  We rode all the way to Top of World Park which is actually in Laguna Beach and overlooks the coast line.  I could see the excitement in his eyes when he realized what he had accomplished and how far he had come.  After taking the trail down back into the canyon, Aaron, asked if we wanted to ride another single track trail.  I knew this would add another 2 miles to our ride and initially responded that we were going to head back to the car because I though Daniel had had enough.  I decided to ask Daniel what he wanted to do.  To my surprise he wanted to ride the single track.  All in all we rode 14.5 miles of trails.  That is more than twice the distance of our previous rides.  Again, he was so excited with what he had accomplished.  Our kids are often more capable than we give them credit.  Let us lead by example.  Allow them to succeed.  Allow them to make decisions.  Allow them to be awesome.
Strength
Day 1, 2 or 3
Workout Strategy
Today’s workout should be done in less than 12 minutes.  To accomplish this let us look at breaking the workout down into multiple components.  The first set of KettleBell Thrusters is one stage then the knees to elbows will be the second stage, and the first row will be the third stage.  The first two stages should each be done in no longer than 1 minute.  This will give you at least 20 seconds to rest before starting Knees to elbows.  Use the rest at the beginning so you don’t have to rest during the final two stages.  The rower needs to be done at a pace about 20 seconds slower than your fastest 500 meter time.  The middle stages should take you twice as long as the first two stages.  Again, this is a time you can be patient and use planned rest periods.  Once you are done the second rowing portion then it is time to sprint to the finish.  Try not to rest.  Go as fast as possible and feel the burn of getting better.
 
Workout of the Day
Strength of the Day                                                Day 1, 2, or 3
Level 1: 

For time

9 Kettlebell Thrusters, 

9 Knee Raises

Row 500 Meters

18 Kettlebell Thrusters, 

18 Knee Raises

Row 500 Meters

9 Kettlebell Thrusters, 

9 Knee Raises


Level 2:  

For time

9 Kettlebell Thrusters, 35/18#

9 Knees to Elbows

Row 500 Meters

18 Kettlebell Thrusters, 35/18#

18 Knees to Elbows

Row 500 Meters

9 Kettlebell Thrusters, 35/18#

9 Knees to Elbows

 

Level 3: 

For time

9 Kettlebell Thrusters, 44/26#

9 Knees to Elbows

Row 500 Meters

18 Kettlebell Thrusters, 44/26#

18 Knees to Elbows

Row 500 Meters

9 Kettlebell Thrusters, 44/26#

9 Knees to Elbows

Level 4: 

For time

9 Kettlebell Thrusters, 53/35#

9 Knees to Elbows

Row 500 Meters

18 Kettlebell Thrusters, 53/35#

18 Knees to Elbows

Row 500 Meters

9 Kettlebell Thrusters, 53/35#

9 Knees to Elbows

To Get more Awesome: 129 second Plank Hold