Monday – December 9th, 2013

Holiday Schedule
Closed – December 24, 25, & 26
Closed – New Year’s Eve (Open for Morning Classes)
Closed – New Years Morning (Open for Evening Classes)
I am a firm believer that we can accomplish far more working with others than we could ever possibly do by ourselves.  My two boys, Daniel(10) and Dallin(6), displayed this to me on Friday night after the Holiday Party.  They asked if they could flip the tire .  I gave them a quick yes as I believed they would not even be able to lift it even a few inches off the ground.  I grossly misjudged their ability.  Not only were they just able to raise the tire a few inches but they successfully flipped the tire.  They have both seen the tire flipped enough times to know the strategy to successfully lift the tire.  While Daniel no doubtably did most of the lifting, without Dallin, he would not have been able to get it on end.  Dallin to my surprise had perfect technique with using his leg to prop the tire up while Daniel was able to readjust his hands to get the tire all the way on end.  Daniel is close to being able to flip the tire on his own, but he learned on Friday that flipping the tire with the help of his little brother is at the moment, equally as satisfying.  The expression of pride captured on video is not an everyday occurrence.  It is an expression unique to accomplishing a task once thought impossible.  Who will you work with this week to do something amazing.  
 Workout Strategy
Last Monday we did “Chelsea.”  Pull ups, push ups, and squats repeated on the minute every minute for 30 minutes.  We found last week that we are getting much stronger and that our abilities are increasing.  We also found out that if we are not used to the volume of work that we can be sore for several days.  We will use what we learned last week to compare the difference of volume versus intensity.  Today you will do the same rep scheme but you will do as many rounds as possible in 10 minutes.  So last week you know you could do a round every minute for 30 minutes.  Today, you will shoot for a round every 40-50 seconds.  This will result in 12-15 rounds.  Less than half the volume of last week.  But because the intensity is up by 15-30% you will see great cardio and strength gains with less soreness.  
Workout of the Day
Strength of the Day                                                Day 1:  10 Reps EMOM Front Squat            10 Reps EMOM Push Press
Level 1:  

As Many Rounds as Possible in 10 minutes

3 Ring Rows

6 Elevated Push Ups

9 Squats


Level 2:  

As Many Rounds as Possible in 10 minutes

2/1 Pull Ups

6 Push Ups / Elevated Push ups

9 Squats


Level 3: 

As Many Rounds as Possible in 10 minutes

4 Pull Ups

8 Push Ups

12 Squats


Level 4: 

As Many Rounds as Possible in 10 minutes

5 Pull Ups

10 Push Ups

15 Squats

*13 Rounds (every 46 seconds)

Get more awesome: Foam Roll the legs and upper back.

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