Motivation
“Repost”
 I was coaching a CrossFit family class last Friday at the Irvine Great Park.  The class is geared towards the kids but it is fun to see the parents participating with their children.  I have done this class only three times now but it has been interesting to see how the kids do.  It would be a good psychology experiment to say the least.  The kids who seem to enjoy themselves the most and participate well have active encouraging parents.  This is probably no surprise to anyone.  What has been a surprise is how much the parents are holding back their own kids by the way they interact with them.   We have the over bearing parent who instead of encouraging their kids is trying to correct everything they are doing wrong.  No surprise the kid doesn’t want  to do it.  Especially when the parent is quick to point out what their child is doing wrong but won’t do the movement themselves.  Another sad example was a child that I had on Friday who was very outgoing and energetic.  She was having so much fun.  I had the group do a five minute workout as a family team.  As the workout went on her mom could not keep up.  The mom told the girl she needed a break.  The girl responded positively and told the mom she would keep going.  This is where it got interesting.  The mom told her child, “No, we’re gonna take a break, this is hard and it’s hot.”  The girl replied, “But it’s almost over and I can keep going.”  The mother took her by the hand saying, “Don’t argue with me,” and walked her over to the water cooler for a water break.  The girl went from shoulders held high and full of energy to shoulders slumped and defeated.  There was less than a minute to go in the workout.  Even during the game portion after the workout the girl never regained her spunk.  I wonder how often we hold our own kids back because of our own inabilities or insecurities.  Do we hold ourselves back?  Be the change you want to see in the world.  Be healthy, strong, daring, polite, positive, trustworthy, encouraging, etc..  “Believe Unconditionally in Yourself and the Ability of Others.”
Strength
 Next week we will transition from 10 repetition sets to 5 repetition sets done every 2 minutes.  The volume of squats will decrease while the amount of time will increase. This will allow us to increase the weight being lifted.  We are looking for a minimum increase of 20%.
Workout Strategy
A new twist on a classic CrossFit Benchmark Workout.  Thanks Dean.  Rowing Cindy is done with a partner.  It is still a 20 minute AMRAP.  One partner needs to complete 3 rounds of “Cindy”  while the other is rowing.  You will switch once the partner completes their three rounds.  Continue this for 20 minutes.  The team is trying to accumulate both total rounds and total meters.  If you do this as an individual then you must row 500 meters each time.  
Workout of the Day
Strength of the Day                                                Day 1
Level 1: 

“Rowing Cindy”

20 minute AMRAP

Partner 1:

Complete 3 rounds of:

5 Ring Rows

10 Elevated Push Ups

15 Squats

Partner 2:

Row for Distance

 

Score is total rounds completed and Distance Rowed

Level 2: 

“Rowing Cindy”

20 minute AMRAP

Partner 1:

Complete 3 rounds of:

3/1 Pull Ups

10 Push Ups

15 Squats

Partner 2:

Row for Distance

 

Score is total rounds completed and Distance Rowed

Level 3: 

“Rowing Cindy”

20 minute AMRAP

Partner 1:

Complete 3 rounds of:

5 Pull Ups

10 Push Ups

15 Squats

Partner 2:

Row for Distance

 

Score is total rounds completed and Distance Rowed

Level 4:
“Rowing Cindy”

20 minute AMRAP

Partner 1:

Complete 3 rounds of:

5 Pull Ups

10 Push Ups

15 Squats

Partner 2:

Row for Distance

 

Score is total rounds completed and Distance Rowed

Get more awesome: 3 minutes of Flutter Kicks.