Motivation
 This Saturday Sarah’s youngest sister is getting married here in Newport Beach.  Family weddings are a great time to get everyone together.  This is no small feat for Sarah’s family.  Sarah is one of 12 kids.  8 girls and 4 boys.  This wedding will mark the 11th wedding for her parents.  All of the girls will now be married.  Sarah’s youngest brother Michael remains (and should so for a while).  It’s going to be a busy week as family starts to arrive in town from New Jersey, Tennessee, Texas, and Utah.  The big family is something I’ve taken a while to adjust to.  While I have a brother and a sister there is a 7 and 9 year gap between us with me being the oldest.  I was basically an only child.  I never had to share a room, clothes, or toys with anyone.  Even raising my own kids has been a very different experience for me.  My kids share rooms, clothes, and toys.  I used to love spending the night over at friends’ homes because I had someone to play with.  Every night is a sleep over in my house.  Some nights it drives me crazy when the kids are fighting amongst themselves over the smallest of things.  Other night I sit in awe as I listen from outside the door as one of the older kids reads a younger one a book or they just talk about their day.  Families come in all sizes and diverse experiences.  There is no one perfect type of family.  I do believe a family centered around love and sacrifice is a recipe for a happy family.  This month Sarah and I celebrate our 13 wedding anniversary.  Take a moment to call a distant family member.  On Monday I called my grandfather for his 79th birthday.  He lives in a little town in Massachusetts.  We don’t get to see each other but maybe every 4-5 years, yet I spent many summers with him in my youth and speaking with him brought back a flood of amazing memories.  Make today and amazing day.
Strength
Day 1 or 2
Workout Strategy
Monday we saw a mono-structural cardio vascular movement followed by a triplet of movements.  Tuesday we saw a classic CrossFit couplet.  Today, you will experience a Classic CrossFit Chipper.  Chipper meaning there is “just one round?”  Once you complete a movement you will not do it again.  This should help with the mental component that once you get through a movement you have accomplished a goal.  Remember every workout needs to have lots of micro goals so we can establish a pattern of success.  We all work harder when we believe we are being successful.  Each movement is generally harder than the previous one, but the reps are descending so no reason to panic.  Keep positive.  Usually I tell you to break up the movements into small sets.  I don’t think you need to do this today until the Pull Ups or maybe even the box jumps.  There are subtle variations with weight on a few of the movements.  You should be able to do all the reps at the given weight without a break.  Todays objective is to find a pace that you can keep moving without taking more than 10 second breaks.  A lot of these movements we have been doing as the buy out over the past few weeks.  You guys have been putting in the extra effort and today it will pay off.  Be awesome.
Workout of the Day
Strength of the Day                                                Day 1 or 2
Level 1:

 

For Time 

Run 400 Meters

50 Jump Rope

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

25 Ring Rows

20 Wall Ball, 14 /10#

15 Dips

10 KettleBell Swings, 35/18#

Row 500 Meters

Level 2: 

For Time Run

400 Meters

50 Jump Rope

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

10 Pull Ups

20 Wall Ball, 20 /14#

15 Dips

10 KettleBell Swings, 35/18#

Row 500 Meters

Level 3:

 

For Time

Run 400 Meters

50 Double Unders

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

25 Pull Ups

20 Wall Ball, 20 /14#

15 Ring Dips

10 KettleBell Swings, 44/26#

Row 500 Meters

Level 4:

 

For Time 

Run 400 Meters

50 Double Unders

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 24/ 20 Inch

25 Chest to Bar Pull Ups

20 Wall Ball, 20 /14#

15 Ring Dips

10 KettleBell Swings, 70/53#

Row 500 Meters

 

To Get more Awesome: 43 Supermans