Friday – August 30th, 2013

Limited Schedule on Monday September 2nd in observance of Labor Day. Only classes are at 8:00 and 9:30 AM.

Motivation

So I have been trying to keep up with these daily motivational thoughts. It is quite hard to do. I apologize for the quality of the recent write ups. A lot of my recent thoughts have come while mountain biking. It’s something I’ve been doing a lot with my kids recently and I see a lot of life lessons that can be learned just like a good CrossFit workout. Here is another story related to a bike ride. Taylor, who is not quite ready to do the mountain bike trail her older brother and sister are doing has been riding a lot in the neighborhood trying to prepare herself. Thursday morning on my way out to the gym she asked if I could go for a ride with her in the neighborhood. Stressed for time I did not commit. I could see the disappointment in her expression. I was able to stop by the house in the afternoon and she again asked for me to take her on a ride. I turned down the invitation because it’s been hot outside. Then as I was taking a few minutes to relax I thought, what are you doing? Your daughter asked to spend time with you. Sure it’s hot but opportunities to spend time with loved ones can never be recovered. I went to find Taylor who was now playing down the street with her friend. She invited her friend along but she couldn’t come. Taylor chose to leave her friend so she spend some time with Dad. I have a feeling I’m gonna look back at this moment and cherish these times. On the way back to the gym I thought about why we don’t take the time to spend 15 minutes with our loved ones. I don’t know why I ever turn down these invitations. I hope that I will make the time to be there for my kids.

Workout Strategy

The CrossFit Games Open

This was week four of the CrossFit Games Open which is an online competition with 140,000 CrossFitters world wide registered. Today is another chance to use this workout to gauge where your current abilities are and then we will do it again in a few months to see what type of progress we have made. First, the Clean & Jerk. We have been working on the various components of this lift a lot over the past few weeks. On Monday we did Power cleans for the strength and Thursday we did Push Press for strength. It’s now time to piece it together. There are different levels this week as opposed to last week because of the difficulty in the prescribed weight. Unless you are doing the Level 4, pick a weight that you could do no more than five in a row because of the difficulty. The weight should be moderately challenging. We got to see two top CrossFit athletes compete head to head in this workout last night when it was announced and both athletes were doing 1 Repetition at a time when they got to the round of 12 Clean & Jerk. The Toes to Bar are another struggle for many of us. Even these should be done in small sets. The way to score well in this workout is to set a steady slow pace and try to keep it going the entire 7 minutes. If you got out to fast you will not be able to pick up the bar or hold yourself up on the Toes to Bar.

Workout of the Day
Strength of the Day	Every Minute on the Minute for 5 Minutes: Deadlift
Level 1: 7 Minute As Many Reps as Possible: Movements: Clean & Jerk, Knee Raises 3 Clean & Jerk 3 Knee Raises 6 Clean & Jerk 6 Knee Raises 9 Clean & Jerk 9 Knee Raises 12 Clean & Jerk 12 Knee Raises 15 Clean & Jerk 15 Knee Raises 18 Clean & Jerk 18 Knee Raises	Level 2: 7 Minute As Many Reps as Possible: Movements: Clean & Jerk 95/55# and Toes to Bar 3 Clean & Jerk 3 Toes to Bar 6 Clean & Jerk 6 Toes to Bar 9 Clean & Jerk 9 Toes to Bar 12 Clean & Jerk 12 Toes to Bar 15 Clean & Jerk 15 Toes to Bar 18 Clean & Jerk 18 Toes to Bar
Level 3: 7 Minute As Many Reps as Possible: Movements: Clean & Jerk 115/75# and Toes to Bar 3 Clean & Jerk 3 Toes to Bar 6 Clean & Jerk 6 Toes to Bar 9 Clean & Jerk 9 Toes to Bar 12 Clean & Jerk 12 Toes to Bar 15 Clean & Jerk 15 Toes to Bar 18 Clean & Jerk 18 Toes to Bar	Level 4: 13.4 7 Minute As Many Reps as Possible: Movements: Clean & Jerk 135/95# and Toes to Bar 3 Clean & Jerk 3 Toes to Bar 6 Clean & Jerk 6 Toes to Bar 9 Clean & Jerk 9 Toes to Bar 12 Clean & Jerk 12 Toes to Bar 15 Clean & Jerk 15 Toes to Bar 18 Clean & Jerk 18 Toes to Bar

Workout of the Day

Strength of the Day

Every Minute on the Minute for 5 Minutes: Deadlift

Level 1:

7 Minute As Many Reps as Possible:

Movements: Clean & Jerk, Knee Raises

3 Clean & Jerk

3 Knee Raises

6 Clean & Jerk

6 Knee Raises

9 Clean & Jerk

9 Knee Raises

12 Clean & Jerk

12 Knee Raises

15 Clean & Jerk

15 Knee Raises

18 Clean & Jerk

18 Knee Raises

Level 2:

7 Minute As Many Reps as Possible:

Movements: Clean & Jerk 95/55# and Toes to Bar

3 Clean & Jerk

3 Toes to Bar

6 Clean & Jerk

6 Toes to Bar

9 Clean & Jerk

9 Toes to Bar

12 Clean & Jerk

12 Toes to Bar

15 Clean & Jerk

15 Toes to Bar

18 Clean & Jerk

18 Toes to Bar

Level 3:

7 Minute As Many Reps as Possible:

Movements: Clean & Jerk 115/75# and Toes to Bar

3 Clean & Jerk

3 Toes to Bar

6 Clean & Jerk

6 Toes to Bar

9 Clean & Jerk

9 Toes to Bar

12 Clean & Jerk

12 Toes to Bar

15 Clean & Jerk

15 Toes to Bar

18 Clean & Jerk

18 Toes to Bar

Level 4: 13.4

7 Minute As Many Reps as Possible:

Movements: Clean & Jerk 135/95# and Toes to Bar

3 Clean & Jerk

3 Toes to Bar

6 Clean & Jerk

6 Toes to Bar

9 Clean & Jerk

9 Toes to Bar

12 Clean & Jerk

12 Toes to Bar

15 Clean & Jerk

15 Toes to Bar

18 Clean & Jerk

18 Toes to Bar

To Get More Awesome – 3 minutes of Plank Hold

Friday – August 30th, 2013

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