Motivation
Putting life into perspective and being grateful for what we have.  We have some close friends that have children our kid’s ages.  On Tuesday they went to the doctor to discuss the treatment plan for his battle against cancer.  Without going into to much detail it is an aggressive cancer that is pretty advanced.  He showed no signs and symptoms prior to the diagnosis just a few months ago.  Knowing what their family is going to have to endure is very humbling.  It brings me back to what is important.  Let us be more compassionate and understanding of those around us.  Let us look for ways to help people.   
Strength
New Strength Cycle Movements include Squat Clean and Press.  We will continue to do Deadlift. Beginners will do Front Squat instead of Squat Clean.  Becoming proficient with the front squat will give you the ability and confidence to improve on your Squat Clean.
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.
Compare to March 13th, 2013
 
Workout of the Day
Strength of the Day                                                Day 1: Front Squat or Squat Clean

Day 2: Press – 5 reps EMOM for 5 minutes

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