Monday – May 19th, 2014

Last week of the Burpee Challenge 
Take time to reflect on all the goodness in your life.  These motivational write ups give me an opportunity to do just that.  Last week was a fun busy week for our family.  Friday night Sarah and I generally try to have our date night.  This last Friday we stayed home and watched the Kings/Ducks game 7.  Being Kings fans we were very pleased with the outcome.  Saturday was an action packed day.  Morgan had a soccer tournament so she had two games and Dallin had a baseball game.  While we love going to the kids sporting events we try to make sure the other kids get to do something they want to do as well.  To do this I started the day by taking Daniel mountain biking with his uncle (Sarah’s Brother) at 7:00 am.  We finished our ride and then met up with the rest of the family including my sister at Morgan’s first soccer game.  From there I took the boys to run an errand and then to Dallin’s baseball game.  I caught a quick nap during warm ups.  Sarah had taken the girls home to grab lunch and then joined us back at Dallin’s game.  We are lucky to have family near by as my sister and mother also came to Dallin’s game.  On Dallin’s baseball team are a few players that we have been friends with their parents for years.  The sister of one of the boys Dallin plays with is in his kindergarden class.  They have been playing together since they were 2 years old.  Well, Dallin noticed when Nora was walking up to the field and he yelled out “Hi Nora.”  Her response was, “You need to pay attention to the game.”  Their relationship is funny and we all have a good laugh.  They get along so well together.  When Dallin was 3 he told us that he was going to marry Nora someday.  After Dallin’s game I took the kids to Lake Mission Viejo to meet up with Sarah’s brother and his family while Sarah took Morgan to her second soccer game.  It was a perfect day at the Lake.  A cool breeze was blowing and the water felt great.  Four hours later we were all pretty sun burned and tired from a long day.  The kids showered, ate dinner, and gladly went to bed.  Once the kids were in bed it was time to clean the garage.  of course we have a squat rack in our garage.  10 squats every 4 minutes.  It took me longer to clean the garage then I was planning.  Good news is the garage is clean and I’m already sore from all the squats.  Saturday night – slept like a rock.  There have been many Saturday’s where we just run from game to game and I feel like it is a burden.  My attitude has since changed and we try to make the most of this time we have with the kids.  Let us make this a great week.  Go the extra distance to make time for those we love.
Workout Strategy
This is a long workout.  Actually, it is more of a test of endurance.  First time people attempt this workout and it often takes 30 minutes.  You must complete each exercise in sequential order.  Keep a steady pace.  To be successful you need to know what you are capable of for each exercise.    The workout starts of pretty quick but then gets hard once you get to the wall balls.  Slow and steady today.  Keep moving.  Don’t take long breaks.
Workout of the Day
Strength of the Day                                                Extended warm up
Level 1:

For time:
30 Box jump
30 Jumping pull-ups
30 Kettlebell swings
30 Walking Lunge
30 Knee raises
30 Push press
30 AbMat Supermans
30 Wall balls
30 Burpees
30 Jump Rope

Level 2:

For time:
50 Box jump
50 Jumping pull-ups
50 Kettle-bell swings
50 Walking Lunge
50 Knees to elbows
50 Push press
50 AbMat Supermans
50 Wall balls
50 Burpees
150 Jump Rope

  Level 3/4:

“Filthy 50”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall balls, 20/14 pound ball
50 Burpees
50 Double unders


Red must complete workout in under 17:00 minutes.

Get more awesome:  Foam Roller

Don’t Stop Here

More To Explore