Announcements
New Year Nutrition Challenge Starts this weekend. We are strongly encouraging everyone to participate. Your nutritional habits are more important than your workouts. You eat several times a day and are lucky if you can get in one workout everyday. Get ready to start the New Year off right with our 21 Day Paleo Challenge. Guidelines and rules will come this week.
Holiday Schedule
Modified Schedule – New Year’s Eve (Open for all Morning Classes)
Modified Schedule – New Years Morning (Open for all Evening Classes)
Motivation
The day after Christmas we asked each of our children what their favorite part about Christmas Day was. Daniel (10 years old) replied excitedly, “Seeing the expression on Morgan’s face when she opened the pocket knife that I gave her.” Christmas with children is always exciting but when they reach that age when they appreciate the joy of giving it truly becomes special. I also spoke to my Grandfather on the day after Christmas to thank him for the card and gifts he sent his us and his Great Grandkids. It was a tender moment as he thanked me for the Family Calendar we had sent him. He went on and on about how he loved all the different pictures and spoke about the different activities could be seen. My Grandfather is not known to be an emotional man, but on this call I could hear the emotion in his voice as he expressed to me the importance of Family during the holiday season. It is my sincere hope that you had a wonderful Holiday Season.
Strength
5 Squat Cleans every minute for 5 minutes. We are now using our Front Squat skill in a dynamic movement of the Squat Clean. You will see this Strength movement weekly for the next few months. It is time to get excited about your strength progress.
Workout Strategy
Each round is a sprint. Your sprint speed should not comprise your technique. Smooth is fast. There is a lot of technique on the box jump to save energy. Lead the jump with your arms and explode from the hips. Land on the top of the box with your heels hitting first. Jump your hips ups as high as possible to avoid doing an extra squat motion.
| Workout of the Day | |
|---|---|
| Strength of the Day | EMOM 5 Minutes:
5 Squat Cleans @ 50-60% of your 3 rep max Front Squat |
| Level 1:
For total working time: 5 Rounds 5 Front Squat 20 Box Jumps Rest 2 minutes |
Level 2:
For total working time: 5 Rounds 5 Front Squat, 135/95# 20 Box Jumps, 20/16″ Rest 2 minutes
|
| Level 3:
For total working time: 5 Rounds 5 Front Squat, 155/115# 20 Box Jumps, 24/20″ Rest 2 minutes |
Level 4:
For total working time: 5 Rounds 5 Front Squat, 185/135# 20 Box Jumps, 24/20″ Rest 2 minutes |
Get more awesome: 2 x 15 Prone “Whity”
