Motivation
I have been sitting here for 10 minutes and can not decide what to write about.  With Sarah’s Father having had a heart attack on Monday my mind has been all over the place.  So, I’m just going to list a few things I am grateful for.  I am grateful for the hugs I get from my kids.  I have started a recent practice that when I get a hug from them I make sure I am not the first one to let go.  What has happened?  The hugs have been longer.  Meaning, I’ve been missing out because I’ve been the one rushing the hugs.  I am grateful for friends and family.  We had numerous people help us on Monday with picking up and watching our kids.  Those acts of kindness allowed us to focus on taking care of Sarah’s Mom as she dealt with what was happening.  We could feel the thoughts and prayers sent our way.  Some tender moments the last few days.  It has been a great last two days.  
 
Workout Strategy
This workout is from CrossFit.com and is designed to be half the rep scheme done by 1 person.  I have made it a team workout because it will force you to take breaks.  You will still be doing the same amount of repetitions.  Your team time would be very close to your individual time because most of us would make the mistake of going to fast and not taking well timed breaks.  Even with a team this will take some strategy and planning.  It doesn’t really make sense for the strong person in the group to do large amounts of reps at a time because your partner will need the breaks.  If you finish your portion and then hand off the bar to your partner who then needs to take breaks then now no one will be doing work.  You want the bar moving as much as possible.  Example for the Press.  One partner does five reps, the stronger partner can do 10 straight and then the first partner could finish their other set of 5.  This plan does have a flaw since the weaker partner who just went will need a rest before starting the next movement.  The other strategy is to keep the sets to small numbers like five and transition quickly.  This will allow you to stay fresh without hitting failure and keep the bar moving constantly.  The stronger teams will transition between movements with a preplan like this.  After my last set of 5 Press, I will Immediately do 5 Overhead sqauts.  It’s a different movement so why not.   Have fun today.  Encourage your partner, communicate clearly, and stay positive.
Workout of the Day
Strength of the Day                                                Deadlift for everyone

Day 3:

Deadlift: 5 reps EMOM for 5 minutes

Level 1: 

Teams of Two for Time

 

Shoulder Press, 20 Reps

Overhead Squat, 30 reps

Push Press, 40 reps

Front Squat, 50 reps

Push Jerk, 60 reps

Back Squat, 70 reps

 

*Partition the reps any way you want but each member has

 to do their share of the Repetitions for each exercise.

 

 *If you want to complete the workout as an individual

 just divide the rep scheme in half.

 

Level 2:  

Teams of Two for Time

 

75/45# Shoulder Press, 20 Reps

75/45# Overhead Squat, 30 reps

75/45# Push Press, 40 reps

75/45# Front Squat, 50 reps

75/45# Push Jerk, 60 reps

75/45# Back Squat, 70 reps

 

*Partition the reps any way you want but each member has 

to do their share of the Repetitions for each exercise.  

 

*If you want to complete the workout as an individual

just divide the rep scheme in half.

 

Level 3:Teams of Two for Time95/65# Shoulder Press, 20 Reps

95/65# Overhead Squat, 30 reps

95/65# Push Press, 40 reps

95/65# Front Squat, 50 reps

95/65# Push Jerk, 60 reps

95/65# Back Squat, 70 reps

 

*Partition the reps any way you want but each member has

to do their share of the Repetitions for each exercise.

 

*If you want to complete the workout as an individual

just divide the rep scheme in half.

Level 4: Teams of Two for Time115/75# Shoulder Press, 20 Reps

115/75# Overhead Squat, 30 reps

115/75# Push Press, 40 reps

115/75# Front Squat, 50 reps

115/75# Push Jerk, 60 reps

115/75# Back Squat, 70 reps

 

*Partition the reps any way you want but each member has

to do their share of the Repetitions for each exercise.  

 

*If you want to complete the workout as an individual

just divide the rep scheme in half.

 

To Get more Awesome: 2 minutes of Plank Position