Burpee Challenge:
I will be ordering the shirts this Friday May 30th.  If you completed the Burpee challenge sign up for you t-shirt.  Remember this is an honor system.  If you missed even one day then you do not qualify for the shirt.
Motivation
Sarah and I got to celebrate our 13th Wedding Anniversary over the weekend.  My family is my biggest motivation.  I think motivation comes in many forms, all of which are equally important.  I mainly do things for my family out of obligation / duty.  This may sound bad to some so let me explain.  This type of motivation works for me.  I committed to my wife and we brought children into this world. Because of this choice it is my responsibility to provide for them physically and emotionally.  I find great pride and sense of accomplishment when I fulfill an obligation.  I am motivated by knowing that I was a part of making someone happy.  I may not like everything I have to do.  That is not the point. To love is to give of yourself.  To put someone else’s needs above your own.  To progress as an individual both physically and emotionally we must know ourselves.  We must know what makes us tick and what we are good at to find the method that will allow is to succeed.  Always try to be better.  Be grateful for your weaknesses.  This will allow others to love and help you along your journey.  We will accomplish far more together then we could ever do on our own.  Be awesome.
Strength
None
Workout Strategy
Good steady pace today.  With the start of our latest Nutrition Challenge the focus is getting our body to more regularly burn body fat. To do this we must workout at an intensity level that promotes this.  For us that means less intensity longer duration.  This will be beneficial especially to those who are making changes to their nutrition plan.  During the rowing portion you need to find a comfortable pace where you are at about 60% of maximal effort.  During the movement phase we are controlling the pace by making you stay at a station until your minute is up.  Try to use the full minute to complete the task.  While you could sprint and rest that is not really the goal today.  Keep your heart rate down.
Workout of the Day
Strength of the Day                                                None
Level 1: 3 Rounds: (30 Minutes)

5 minute Row for Distance

1 minute at each station

8 Lunges

8 Press

8 Bent Over Row

8 KB Swings

8 Ab Mat Sit Ups

Level 2:  3 Rounds: (30 Minutes)

5 minute Row for Distance

1 Minute at each Station

8 Lunges

8 Press, 45/33#

8 Bent Over Rows, 45/33#

8 KB Swings, 35/26#

8 Ab Mat Sit Ups

Level 3:

 

3 Rounds: (30 Minutes)

5 minute Row for Distance

1 Minute at each Station

8 Lunges

8 Press, 55/44#

8 Bent Over Rows, 55/44#

8 KB Swings, 44/35#

8 Ab Mat Sit Ups

Level 4: 

 

3 Rounds: (30 Minutes)

5 minute Row for Distance

1 Minute at each Station

8 Weighted Lunges, 65/55#

8 Press, 65/55#

8 Bent Over Rows, 65/55#

8 KB Swings, 53/44#

8 Ab Mat Sit Ups

To Get More Awesome –  2 minute 10 second plank hold.