Motivation
Sometimes we are not in tune with what we should be doing and we can let people down.  I did just this to my wife on Monday night.  I invited a friend into the house before we went off for dinner.  I didn’t tell my wife he was coming over.  She thought I was going to meet him at the restaurant.  The house was not as clean as she would like it to be for a guest to come into the house.  I didn’t think anything of it.  I was not thinking about Sarah’s feelings.  I did not think of the messy house the way she did.  I see it as a reflection of a busy loving home.  Laundry in baskets awaiting washing, nerf guns and bullets all over the place from a recent battle.  Backpacks with school books and completed homework on the desk and floor.    Sarah saw the mess as a failure to keep her home orderly and presentable.  Sarah and I see eye to eye on most things but I dropped the ball completely on this one.  First, I failed to give her adequate praise for the effort she puts in to keep our house moving so well.  With four kids in elementary school it is no easy feat to even get all the homework done and the kids fed.  Second, I knew the friend was coming over and didn’t attempt to clean up.  So, what do I do now?  Tuesday I tried to show Sarah I was sorry.  I picked up Dallin from kindergarden to save her a trip to the school.  I folded one of the baskets of laundry.  I put the bed sheets back on Dallin’s bed and I took down our Christmas Tree (put the fake tree back in its’ box) and vacuumed up the living room.  Not enough to make up for Monday night’s gaff but it’s a start.
Strength
New Strength Cycle Movements include Squat Clean and Press.  We will continue to do Back Squat and 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 CleanDay 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