Announcements / Events
The Burpee Challenge starts today. If you don’t have a partner yet that is fine. Today is not the only start date. You can start anytime this week. So find a partner or let us know you need one and we can match people up.
It is Sarah’s Birthday today. She loves attention so if you see her today make sure you tell her Happy Birthday.
Motivation
I hope that you had a wonderful weekend. I appreciate any holiday that brings families together. Easter is a great time to reflect on what it means to sacrifice for others. It is a good reminder of what makes a happy home. It reminds me of why family is important? Makes me reflect on what my role as a parent to my children and a Husband to my Wife should be? I believe that I am responsible to provide the necessities of life and protection for my family. I am to work with and along side my Wife. I am to support her as she continues to develop her talents. We are to preside over our family with love and righteousness. I believe strong families create the most successful environment for kids to succeed. Children need a place where they feel safe, wanted, and understood. They need a place of encouragement and love. We learn by example and will mimic our surroundings. We must be more mindful of what we do rather than what we say. Our children are often a reflection of ourselves both good and bad. If we want them to change then we may need to take a more honest evaluation of ourselves. Our children need us. They don’t need more media or more activities. They need us to be involved in every aspect of their lives.
For the Strength of the Day
I had another great experience with one of our athletes on Friday. Renae was doing the Deadlift for her strength of the day. She had 115# on the bar and was doing sets of 5 repetitions. Like most of us, Renae was no where near her potential. She just did not realize how strong she is. I increased her to 135# which she still made look easy. We then worked on a one repetition lift. 5 minutes later she lifted 205#. That is a lot more weight then the 115# that she thought was heavy. We limit ourselves by our belief things are to hard or heavy. We must change our perception of ourselves. We must see ourselves for the potential we have. Do not limit yourself. Please, start mentally preparing yourself to succeed. Set your expectations higher. Expect to lift heavier than you ever have. For those of you worried that you will bulk up. Stop it. We do not lift heavy enough, often enough to bulk up. Look around the gym. Many of our members and trainers have been doing CrossFit now for years and no one is overly bulky or not feminine. They are lean and strong. If you want muscle definition than you have to lift weights heavier than you currently think you should. Let’s have a great week. I want to see how many PR’s we can set this week. Be amazing.
Workout Strategy
Today’s workout is 20 minutes long. Each partner will row for 1 minute. You will change at the start of every minute When you are not rowing you will do as many Shoulder Press as possible. Your team will have two scores: 1 score for total meters rowed and another score for total Shoulder Press completed. Keep a steady pace on the rower. Do one set of as many shoulder press as you can and then rest the remaining of the minute until it is your turn to row again.
| Workout of the Day | |
|---|---|
| Strength of the Day | 10 Minutes to establish a 1 rep max Front Squat |
| Level 1
20 minutes: Row 1 minute Max Shoulder Press |
Level 2
Partner Workout 20 minutes: Row 1 minute Max Shoulder Press, 65/33# |
| Level 3
Partner Workout 20 minutes: Row 1 minute Max Shoulder Press, 80/47# |
Level 4
Partner Workout 20 minutes: Row 1 minute Max Shoulder Press, 95/65# |
Get more awesome: 2 minutes of flutter kicks
