Thursday – April 11th, 2013

Motivated

Received an e-mail from Patrick in Colorado who told me he has been following our Programming and seeing amazing results. So far this week he has set new Personal Best in the Press and Overhead Squat and plans to also do so on the Deadlift. I love the positive attitude. You have to believe you will do it before you even get to the bar. Thanks for the e-mail Pat. I know many of you have also set new best in these lifts as well. I got to see Jimmy hit 3 reps of Deadlift at 435#. An hour earlier Virginie did three reps at #113 pounds. Her previous best was 83#. That is a 36% increase people. So impressed by all of you. Your hard work is getting results.

Today, I picked up Dallin from Kindergarden. I love this little five year old. I asked him if he would run some errands with me. He replied, “Well… where are we going.” He is a very well thought out and methodical five year old. I told him we needed to get a new water filter for the fridge. “Great idea Dad, Mom’s been wanting you to do that.” After we picked up the filter I asked if he wanted to go to lunch with me. “Sure Dad,” was his reply. We went by Cafe Rio but it was packed with the lunch time crowd. I’m not the most patient person so I told him we would just go to the gym and I figure out something. In the same parking lot is a Jack N the Box. Dallin suggested I go there. I told him I didn’t like that food. “What type of food is it Dad,” he asked. Mostly Burgers I told him. “You like burgers Dad.” Not from there buddy. He then made the following comment, “I don’t like their food either.” This was an ahah moment for me. He stated with true conviction that he didn’t like Jack N the Box. He has never even had food from there. I told him he wasn’t allowed to say he didn’t like the food because he has never had it. His reply, “Well… you don’t like it.” If you know Dallin at all, when he says “Well” you know it is always followed by a pause of deep thought. This last comment coupled with the other made me further realize what type of influence we have on our children. In this case I was able to steer him away from an unhealthy food choice. My concern. What has he seen me do that would lead him to believe it is acceptable. What do I expose him to. Everything I expose him to will have some type of effect on him. What I want for my son is to be honest, respectful, and trust worthy. I want him to respect all people. I want him to know that I love his mother. If I want these things for my son then I need to be the example. I need to live it. Surrounding ourselves with positive uplifting experiences will have the greatest effect on us and those around us. Consider what you spend your time doing. What shows are you watching, music are you listening to. Do they inspire you to be better? Let’s make changes people. Let’s make this world a better place.

Strength

Not much here. Box Jumps. Conquer the fear. Believe you can do it, don’t be afraid to fail. You don’t know how high you can jump until your fail trying.

Workout Strategy

This workout is from CrossFit.com and is designed to be half the rep scheme done by 1 person. I have made it a team workout because it will force you to take breaks. You will still be doing the same amount of repetitions. Your team time would very close to your individual time because most of us would make the mistake of going to fast and not taking well timed breaks. Even with a team this will take some strategy and planning. It doesn’t really make sense for the strong person in the group to do large amounts of reps at a time because your partner will need the breaks. If you finish your portion and then hand off the bar to your partner who then needs to take breaks then now no one will be doing work. You want the bar moving as much as possible. Example for the Press. One partner does five reps, the stronger partner can do 10 straight and then the first partner could finish their other set of 5. This plan does have a flaw since the weaker partner who just went will need a rest before starting the next movement. The other strategy is to keep the sets to small numbers like five and transition quickly. This will allow you to stay fresh without hitting failure and keep the bar moving constantly. The stronger teams will transition between movements with a preplan like this. After my last set of 5 Press, I will Immediately do 5 Overhead sqauts. It’s a different movement so why not. Have fun today. Encourage your partner, communicate clearly, and stay positive.

Workout of the Day
Strength of the Day	Box Jump Max Height
Level 1: Teams of Two for Time Shoulder Press, 20 Reps Overhead Squat, 30 reps Push Press, 40 reps Front Squat, 50 reps Push Jerk, 60 reps Back Squat, 70 reps Partition the reps any way you want but each member has to do their share of the Repetitions for each exercise. If you want to complete the workout as an individual just divide the rep scheme in half.	Level 2: Teams of Two for Time 75/45# Shoulder Press, 20 Reps 75/45# Overhead Squat, 30 reps 75/45# Push Press, 40 reps 75/45# Front Squat, 50 reps 75/45# Push Jerk, 60 reps 75/45# Back Squat, 70 reps Partition the reps any way you want but each member has to do their share of the Repetitions for each exercise. If you want to complete the workout as an individual just divide the rep scheme in half.
Level 3:Teams of Two for Time 95/65# Shoulder Press, 20 Reps 95/65# Overhead Squat, 30 reps 95/65# Push Press, 40 reps 95/65# Front Squat, 50 reps 95/65# Push Jerk, 60 reps 95/65# Back Squat, 70 reps Partition the reps any way you want but each member has to do their share of the Repetitions for each exercise. If you want to complete the workout as an individual just divide the rep scheme in half.	Level 4: Teams of Two for Time 115/75# Shoulder Press, 20 Reps 115/75# Overhead Squat, 30 reps 115/75# Push Press, 40 reps 115/75# Front Squat, 50 reps 115/75# Push Jerk, 60 reps 115/75# Back Squat, 70 reps Partition the reps any way you want but each member has to do their share of the Repetitions for each exercise. If you want to complete the workout as an individual just divide the rep scheme in half.

Workout of the Day

Strength of the Day

Box Jump Max Height

Level 1:

Teams of Two for Time

Shoulder Press, 20 Reps

Overhead Squat, 30 reps

Push Press, 40 reps

Front Squat, 50 reps

Push Jerk, 60 reps

Back Squat, 70 reps

*Partition the reps any way you want but each member has

to do their share of the Repetitions for each exercise.

*If you want to complete the workout as an individual

just divide the rep scheme in half.

Level 2:

Teams of Two for Time

75/45# Shoulder Press, 20 Reps

75/45# Overhead Squat, 30 reps

75/45# Push Press, 40 reps

75/45# Front Squat, 50 reps

75/45# Push Jerk, 60 reps

75/45# Back Squat, 70 reps

*Partition the reps any way you want but each member has

to do their share of the Repetitions for each exercise.

*If you want to complete the workout as an individual

just divide the rep scheme in half.

Level 3:Teams of Two for Time

95/65# Shoulder Press, 20 Reps

95/65# Overhead Squat, 30 reps

95/65# Push Press, 40 reps

95/65# Front Squat, 50 reps

95/65# Push Jerk, 60 reps

95/65# Back Squat, 70 reps

*Partition the reps any way you want but each member has

to do their share of the Repetitions for each exercise.

*If you want to complete the workout as an individual

just divide the rep scheme in half.

Level 4: Teams of Two for Time

115/75# Shoulder Press, 20 Reps

115/75# Overhead Squat, 30 reps

115/75# Push Press, 40 reps

115/75# Front Squat, 50 reps

115/75# Push Jerk, 60 reps

115/75# Back Squat, 70 reps

*Partition the reps any way you want but each member has

to do their share of the Repetitions for each exercise.

*If you want to complete the workout as an individual

just divide the rep scheme in half.

To Get more Awesome: 2 minutes of Plank Position

Thursday – April 11th, 2013

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