Motivation
On Monday evening I went for a quick mountain biking ride to Top of the World via Aliso Woods Canyon.  If you haven’t done this ride or hike or simply driven to the top thru Laguna Beach then you are missing out on one of the most scenic viewpoints in all of Southern California.  As the sun was setting it cast a golden light upon the Saddleback Valley and caused the clouds to glow as hot coals in a fire.  You could see not only Catalina but San Clemente Island.  On the way down I linked up with another rider who was going down the same trail.  I had seen him in the parking lot at the beginning of my ride. He had a long beard and looked like he was in his mid sixties.  It motivated me to stay with him.  He was such a smooth rider.  He was so aware of the trail that he picked the best lines wasting no energy.  As we came off the down hill and back onto the main fire road trail he set a good pace as we exited the park.  We chatted briefly about being glad we ran into each other because it pushed us to ride harder.  On the fire road this is where my fitness came in and the pace wasn’t overbearing.  Another rider passed us and the two exchanged a few words as old friends would.  This new rider while passing us didn’t seem to be going that much faster than us so I fell in behind him to use him as a pace.  For three minutes I stayed right him with feeling good about myself.  We were pushing a pace much faster than I normally ride on my own.  With about a mile from the parking lot he looked back and said,  “You ready for the final push?”  I quickly replied and he increased the pace.  I lasted for about 30 seconds when he continued to increase speed just a little but just enough where I could not keep up despite me best effort.  Humbling, as I rode in his dust and quickly fell so far behind that I didn’t even have his dust in my face anymore.  Why do I tell you this story?  I wasn’t able to keep up but I rode so much faster by trying.  Because, in CrossFit we are surrounded by other people doing the same thing as us.  We can use them to better ourselves.  We can not always keep up with everyone but we can try.  We can encourage and push others who are striving to get to our level.  I love riding and working out with people better than me because it motivates me to see what is possible.  Strive to be better everyday and don’t be afraid to fail.
Strength
Strength -Front Squat:  You will do five front squats on the minute for five minutes.  Everyone will be taking the weight from the ground today.  Go as heavy as possible.  You will need to be able to clean the weight to your shoulders.  Remember to keep your elbows up and your knees out.
Workout Strategy
Monday we saw a mono-structural cardio vascular movement followed by a triplet of movements.  Tuesday we saw a classic CrossFit couplet.  Today, you will experience a Classic CrossFit Chipper.  Chipper meaning there is “just one round?”  Once you complete a movement you will not do it again.  This should help with the mental component that once you get through a movement you have accomplished a goal.  Remember every workout needs to have lots of micro goals so we can establish a pattern of success.  We all work harder when we believe we are being successful.  Each movement is generally harder than the previous one, but the reps are descending so no reason to panic.  Keep positive.  Usually I tell you to break up the movements into small sets.  I don’t think you need to do this today until the Pull Ups or maybe even the box jumps.  There are subtle variations with weight on a few of the movements.  You should be able to do all the reps at the given weight without a break.  Todays objective is to find a pace that you can keep moving without taking more than 10 second breaks.  A lot of these movements we have been doing as the buy out over the past few weeks.  You guys have been putting in the extra effort and today it will pay off.  Be awesome.
Workout of the Day
Strength of the Day                                                Every Minute on the minute for 5 minutes:  5 Front Squat
Level 1:

 

For Time 

Run 400 Meters

50 Jump Rope

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

25 Ring Rows

20 Wall Ball, 14 /10#

15 Dips

10 KettleBell Swings, 35/18#

Row 500 Meters

Level 2:

 

 

For Time Run

400 Meters

50 Jump Rope

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

10 Pull Ups

20 Wall Ball, 20 /14#

15 Dips

10 KettleBell Swings, 35/18#

Row 500 Meters

Level 3:

 

For Time

Run 400 Meters

50 Double Unders

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

25 Pull Ups

20 Wall Ball, 20 /14#

15 Ring Dips

10 KettleBell Swings, 44/26#

Row 500 Meters

Level 4:

 

For Time 

Run 400 Meters

50 Double Unders

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 24/ 20 Inch

25 Chest to Bar Pull Ups

20 Wall Ball, 20 /14#

15 Ring Dips

10 KettleBell Swings, 70/53#

Row 500 Meters

 

To Get more Awesome: 43 Supermans