Announcements
Endurance Training
Are you doing the Tough Mudder with us in October?  Would you like to be able to complete a 5K run?  Beginning this Saturday at 8:00 AM we will meet for some running/walking.  Sue Wright will lead the group.  All abilities are welcome.  This Saturday the group is meeting at in the parking lot at Vista Del Lago and Marguerite to go around Lake Mission Viejo.  It is approximately 3.2 miles around.  Whether you run or walk it doesn’t matter.  We just want to get some milage in.  We will want you to keep track of time so we can improve from week to week.  Bring water, sun protection, and a smile.
Motivation
Last Friday I took Daniel, Taylor, and Dallin camping at Crystal Cove State Park.  There are three camp grounds in the park that you need to hike to.  One of them is in the valley making it the easiest to get to.  The other two are on the ridges.  The kids decided that we would go to the Upper Morrow Campground which is the highest of the campsites requiring a 4 mile hike to get to it.  The longer hiked paid off.  There are 20 campsites at this location and we were the only ones there.  Once at the site the kids set up our tent on their own.  We made dinner and then went exploring.  We found a tarantula.  The kids were tired from the hike so we hunkered down pretty early.  While in the tent, Dallin asked whose light was shinning on our tent.  I told him the moon.  He didn’t believe me until he looked outside for himself.  A little later he asked why the crickets were so loud.  Even though we were camping right here in Laguna Beach, all we could hear was the sound of crickets.  Couldn’t hear the sound of cars or other people.  It was quite relaxing just being in nature and experiencing the brightness and beauty of the moon.  The next morning the kids were up early.  Which is fine since I don’t sleep so well on the ground.  We had breakfast, broke down camp, and were back on the trail at 7:30 AM.  Thy decided they wanted to take the long way back to the car.  Another 5 + miles and were done.  Left home on Friday at 3:00 PM got home Saturday at 11:00 AM.  A short but great trip.  Highly recommend it.  They have been talking about it everyday since we went.  It’s weird how we stress so much about providing life experiences for our children and forget to keep it simple.  If you are interested in joining our family next time we go please send me an e-mail and I will let you know when we plan on going again.  
Strength
Day 1, 2, or 3
 Workout Strategy
The pace is built in so focus on flawless technique.
Workout of the Day
Strength of the Day                                                 Day 1, 2, or 3
Level 1:

 

 Every 30 seconds for 15 minutes3 Power Cleans

6 Ring Rows

9 Squats

Rest 5 Minute

400 meter run 

Level 2:  

 

Every 30 seconds for 15 minutes3 Power Cleans, 95/65#

3 Pull Ups

9 Squats

Rest 5 Minutes

400 meter run *Less than 2:00/2:30

Level 3:

 

Every 30 seconds for 15 minutes

3 Power Cleans, 115/85#

6 Pull Ups

9 Squats

Rest 5 Minute

800 meter run *Less than 4:00

Level 4:

 

Every 30 seconds for 15 minutes

3 Power Cleans, 155/115#

6 CTB Pull Ups

9 Squats

Rest 5 Minutes

800 meter run *Less than 3:30

Get more awesome: 50 sit ups