Friday – September 5th, 2014

Announcements

On Saturday morning we will meet at 7:00 am at the parking lot of Wahoos. We will then run the trails of Whiting Ranch Wilderness Park. Bring water.

27412 Portola Pkwy.
Lake Forest, CA 92610

Motivation

Morgan started Junior High on Wednesday. On Tuesday while in the van with the family Ryan said, “I want all the kids to go back to school.” Sarah had a good laugh because she understood what Ryan meant. At the time of the comment the kids were fighting over what movie they were going to watch when they got home. This happened earlier in the day as well when the kids were picking something to watch. Ryan had been upset that they weren’t gonna watch what she wanted to watch. Sarah had told her that when the kids go back to school she will get to pick what she wants. Ryan is a strong, confident, and smart little three year old. Daniel had a good laugh when Sarah explained the comment. Enjoy life’s little precious moments.

Workout Strategy

This workout is from CrossFit.com and is designed to be half the rep scheme done by 1 person. I have made it a team workout because it will force you to take breaks. You will still be doing the same amount of repetitions. Your team time would be very close to your individual time because most of us would make the mistake of going to fast and not taking well timed breaks. Even with a team this will take some strategy and planning. It doesn’t really make sense for the strong person in the group to do large amounts of reps at a time because your partner will need the breaks. If you finish your portion and then hand off the bar to your partner who then needs to take breaks then now no one will be doing work. You want the bar moving as much as possible. Example for the Press. One partner does five reps, the stronger partner can do 10 straight and then the first partner could finish their other set of 5. This plan does have a flaw since the weaker partner who just went will need a rest before starting the next movement. The other strategy is to keep the sets to small numbers like five and transition quickly. This will allow you to stay fresh without hitting failure and keep the bar moving constantly. The stronger teams will transition between movements with a preplan like this. After my last set of 5 Press, I will Immediately do 5 Overhead sqauts. It’s a different movement so why not. Have fun today. Encourage your partner, communicate clearly, and stay positive.

Workout of the Day
Strength of the Day	Deadlift for everyoneDeadlift: 5 reps EMOM for 5 minutes
Level 1: Teams of Two for Time Shoulder Press, 20 Reps Overhead Squat, 30 reps Push Press, 40 reps Front Squat, 50 reps Push Jerk, 60 reps Back Squat, 70 reps Partition the reps any way you want but each member has to do their share of the Repetitions for each exercise. If you want to complete the workout as an individual just divide the rep scheme in half.	Level 2: Teams of Two for Time 75/45# Shoulder Press, 20 Reps 75/45# Overhead Squat, 30 reps 75/45# Push Press, 40 reps 75/45# Front Squat, 50 reps 75/45# Push Jerk, 60 reps 75/45# Back Squat, 70 reps Partition the reps any way you want but each member has to do their share of the Repetitions for each exercise. If you want to complete the workout as an individual just divide the rep scheme in half.
Level 3: Teams of Two for Time 95/65# Shoulder Press, 20 Reps 95/65# Overhead Squat, 30 reps 95/65# Push Press, 40 reps 95/65# Front Squat, 50 reps 95/65# Push Jerk, 60 reps 95/65# Back Squat, 70 reps Partition the reps any way you want but each member has to do their share of the Repetitions for each exercise. If you want to complete the workout as an individual just divide the rep scheme in half.	Level 4: Teams of Two for Time 115/75# Shoulder Press, 20 Reps 115/75# Overhead Squat, 30 reps 115/75# Push Press, 40 reps 115/75# Front Squat, 50 reps 115/75# Push Jerk, 60 reps 115/75# Back Squat, 70 reps Partition the reps any way you want but each member has to do their share of the Repetitions for each exercise. If you want to complete the workout as an individual just divide the rep scheme in half.

Workout of the Day

Strength of the Day

Deadlift for everyoneDeadlift: 5 reps EMOM for 5 minutes

Level 1:

Teams of Two for Time

Shoulder Press, 20 Reps

Overhead Squat, 30 reps

Push Press, 40 reps

Front Squat, 50 reps

Push Jerk, 60 reps

Back Squat, 70 reps

*Partition the reps any way you want but each member has

to do their share of the Repetitions for each exercise.

*If you want to complete the workout as an individual

just divide the rep scheme in half.

Level 2:

Teams of Two for Time

75/45# Shoulder Press, 20 Reps

75/45# Overhead Squat, 30 reps

75/45# Push Press, 40 reps

75/45# Front Squat, 50 reps

75/45# Push Jerk, 60 reps

75/45# Back Squat, 70 reps

*Partition the reps any way you want but each member has

to do their share of the Repetitions for each exercise.

*If you want to complete the workout as an individual

just divide the rep scheme in half.

Level 3:

Teams of Two for Time

95/65# Shoulder Press, 20 Reps

95/65# Overhead Squat, 30 reps

95/65# Push Press, 40 reps

95/65# Front Squat, 50 reps

95/65# Push Jerk, 60 reps

95/65# Back Squat, 70 reps

*Partition the reps any way you want but each member has

to do their share of the Repetitions for each exercise.

*If you want to complete the workout as an individual

just divide the rep scheme in half.

Level 4:

Teams of Two for Time

115/75# Shoulder Press, 20 Reps

115/75# Overhead Squat, 30 reps

115/75# Push Press, 40 reps

115/75# Front Squat, 50 reps

115/75# Push Jerk, 60 reps

115/75# Back Squat, 70 reps

*Partition the reps any way you want but each member has

to do their share of the Repetitions for each exercise.

*If you want to complete the workout as an individual

just divide the rep scheme in half.

To Get more Awesome: 2 minutes of Plank Position

Friday – September 5th, 2014

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