Motivation
  Yesterday I had two neat unexpected experiences.  Let me give a little history to set things up.  I run a class for students from Silverado which is the continuation High School down the street.  These classes are on Monday, Wednesday, and Friday at 1:30 pm.  I also am involved with the the youth from my Church and assist with some Boy Scout programs.  I am a Personal Fitness Marit Badge (Imagine that).  I had an unexpected visit from one of the kids that attended my High School program for a brief time last school year.  What I remember of the young man was a proud kid a little on the arrogant side.  One that wanted to show how much better he was than everyone else.  What walked in my office yesterday was a defeated young man exuding no self confidence.  He asked if he could return to CrossFit.  After a lengthy talk I found out he has been dealing with a lot of personal issues recently and is having trouble adjusting.  While he lives with both parents he expressed his inability to spend any qualify time with them.  Both work very early and he works until late.  You could see the heartache he had for not having someone he could talk to.  I was surprised he was sharing so much with me.  I had never had much of a conversation with him.   He told me he wanted to come back to CrossFit because he knew it would help him reach his goals and build confidence.  He expressed he wanted to be around others that were supportive and wanted to be better.  Sometimes we wonder if what we are doing is worth it.  Then the answer walks through the door.  He will be coming to the 1:30  pm class and once summer starts you will see several of these young men and women join in on our normal classes.  They need good influences like you guys.
The second experience involved one of my old boy scouts who still need to finish a couple requirements before he could get his merit badge.  I first started working with this you when he was 12.  He was an active kid full of positive energy.  He is 14 now and I grilled him a bit about taking so long to fulfill his portion of the merit badge.  We discussed why he wanted to be an Eagle Scout and what that meant to him.  As the conversation went on I asked how he was doing in school and how things were at home.  His older sister left for college this last year so this has been a lonely year for him.  I prodded a little more because he seemed a little unhappy with school and extra curricular activities.  The conversation led to him expressing a desire to spend more time with his parents.  Both work and have odd hours at times.
What was neat about these experiences?  It’s not that these youth are struggling.  It was the realization that our children will always need us.  Even during their struggling teenage years when they are finding their identities and exploring some independence they will have a yearning desire to be accepted and loved by their parents.  I hope that I will have the patience and foresight to see my children’s needs.  I hope that they will have a place to go where they can build their confidence and feel accepted.  I am grateful for Mission CrossFit and the positive influence it has.  I thank all of you for making it such a wonderful place.  We are looking to expand our teenager program at the High School.  If you are interested in finding out ways you can be involved please talk to me or e-mail me.   
Strength
 Last week we did a max repetition set of Push Press.  We saw some very impressive numbers.  That means you are all ready to set a new 5 rep max PR.  Start with the proper hand position and stance.  Before you dip take a deep breath.  During the dip make sure you keep your back straight up.  Drive through your heels and propel the bar off of your shoulders squeezing your glutes as hard as possible.  This will lock your legs and stabilize your lower back.  Put your head through the window and drive your arms and shoulders up until you reach a full locked out position with the bar making a straight line over your shoulders, hips, and heels
Workout Strategy
 Cardio then Strength and then more Cardio and Strength.  Today is going to be an awesome test to see how well you are doing.  This is why you do CrossFit.  To improve your cardio and strength.  Since there is no set rest we can pace the 400 meter runs.  If the strength portion slows you down then you need to run faster.  Get it?  Why would we do weighted step ups with such heavy weight.  Because you want to be that guy or gal who can help move furniture up and down stairs.  And make it look easy.  I don’t like not being able to do something.  CrossFit prepares you for everything.  Let yourself get awesome.
Workout of the Day
Strength of the Day                                                Push Press:  Set a new 5 rep max (10 minutes)
Level 1:

 

2 rounds of-

Run 400 m

16 Difficult Ring Rows

-then-

40 BB Weighted Step Ups, 20” 

-then-

2 rounds of-

Run 400 m

16 Difficult Ring Rows

Level 2:

 

2 rounds of-

Run 400 m

4 strict Pull-ups

-then-

40 BB Weighted Step Ups, 20” (65/45)

-then-

2 rounds of-

Run 400 m

4 strict Pull-ups

Level 3:

 

2 rounds of-

Run 400 m

8 strict Pull-ups

-then-

40 BB Weighted Step Ups, 20” (95/55)

-then-

2 rounds of-

Run 400 m

8 strict Pull-ups

Level 4:

 

2 rounds of-

Run 400 m

8 strict Pull-ups

-then-

40 BB Weighted Step Ups, 20” (115/75)

-then-

2 rounds of-

Run 400 m

8 strict Pull-ups

Get more awesome: 3 minutes of plank hold