Monday – February 10th, 2014

Saturday was a very busy and exciting day for the family.  Sarah started the day in the Yoga class at the gym taught by our very own Stephanie Melton.  There was a huge turnout.  We will have more yoga mats available next class to ensure everyone has one.  Then we went to Daniel’s basketball game in Laguna Beach.  Last time they played this team, we got beat handedly.  Saturday turned out to be a very close game.  They play five periods.  At the end of the first period the score was tied.  We were down by six points at the end of the second and then up by 6 at the end of the third.  By the end of the fourth the score was tied.  Daniel went 6 for 6 from the free through line in the fifth period and his team pulled off a 4 point victory.  A really well played game by both sides.  We had a good talk after the game about enjoying well played, close games like the one he just played and how there will be times where you find yourself on the losing side.  After the game we went to the park at Top of the World and went for a hike in Aliso / Woods Canyon.  We had a picnic lunch at the park and played tag.  The benefits of having a large family is that you don’t need anyone else to play tag.  Then, we went down to the tide pools in Laguna Beach and walked around.  We parked near the lawn bowling club.  As we were getting out of the car and I was paying the meter, Dallin went to get a better look at the “old guys” playing lawn bowling.  After I payed the meter I looked back to where Dallin was, I didn’t see him.  This worried me until I saw him down on the lawn bowling court sitting watching a game.  I called to him and he jumped up and said,  “hey guys, I just hopped the fence, come on down.”  We had a good laugh.  After some time in the tide pools we headed back to the car so we could get Morgan back to her basketball game in Laguna Hills.  Morgan’s basketball experience has been a stark contrast to the success Daniel’s team has had.  I’ve been very impressed by the way she has handled herself this year.  Morgan is very athletic and has had the opportunity to be a team leader.  In the game Saturday, they were playing the other Laguna Hills team in which they often practice with.  It should have been a much closer game but her team had an off day with shooting.  Again, I was impressed by how Morgan handled herself when fouled numerous times with no calls in her favor.  She didn’t get upset and just kept playing and having fun.  We then headed back to the gym to get the truck Sarah had driven earlier.  It was my time to workout.  So, I did a quick workout while Sarah took the kids home.  Sarah and I then got to go out on a date.  PF Changs at the Irvine Spectrum.  In the car on the way home we were talking about what we could do to maintain a good relationship with our children.  We realized that we needed more days like that one.  Just spending time together.  Supporting and playing with each other.  Let us make this an awesome week.  
 Strength takes time and commitment.  Since we have cleans in the workout today, those of you doing Squat Cleans for Day 1 strength may want to revisit Front Squats for today.  Keep track of the weights you are using each day and remember to try and increase the weight each week.  During maximal efforts in weightlifting it is crucial that your technique be really good.  The ability to accomplish the lift at heavy weight has more to do with technique than strength.  Keep trying to improve your technique.  I have a noticed a big difference in your ability to squat.  Weights and technique have greatly improved.  These gains also positively effect many other movements that we do.  Stay focused and determined during the strength portion.  This is the training part of the class.  Remember, we “train” to improve in a specific area.  Our “workout of the day” is a general physical preparedness program. 
Workout Strategy
 Look at today as an extended strength day done CrossFit style.  A normal strength program has lots of rest.  Today we are regulating that amount of rest so we control the intensity.  You have 1 minute to complete each exercise.  1 minute to do the pull ups, at the start of the next minute begin your box jumps.  At the start of the 3rd minute you will start your power cleans and at the start of the fourth minute you will start your sit ups.  You will repeat this cycle for 20 minutes meaning you will do 5 sets of each exercise.  With the Front squats and press done in the Strength, today is going to be an awesome start to the week.  Find a good rhythm.  Since the focus is strength we want controlled movements.  You should not be rushed to do the movement.  Be smooth and controlled throughout.  Since you are only doing each movement every four minutes you can probably go on the heavier side.
Workout of the Day
Strength of the Day                                                Day 1 & Press
 Level 1:20 minute running clock

Alternating exercises Every Minute on the Minute:

10 Ring Rows

10 Box Jumps

10 Power Cleans

10 Sit Ups


Level 2:20 minute running clock

Alternating exercises Every Minute on the Minute:

4/2 Pull Ups

10 Box Jumps, 16/20

10 Power Cleans, 95/65#

10 Sit Ups 


Level 3:20 minute running clock

Alternating exercises Every Minute on the Minute:

10/5 Pull Ups

10 Box Jumps, 20/24″

10 Power Cleans, 115/75#

10 Sit Ups

Level 4:  

20 minute running clock


Alternating exercises Every Minute on the Minute:


10/5 Chest to Bar Pull Ups


10 Box Jumps, 24/30″


10 Power Cleans, 135/95#


10 GHD Sit Ups 

Get more awesome: 5 TGU each arm

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