Thursday – October 31st, 2013

Friday – November 1st – Member Recognition Night
BBQ/Potluck & Family Movie Night
Put it in your calendar!!
Costume WOD at 4 pm.  Normal Schedule all day.
One of my Kaizen kids on Wednesday came up to me to tell me that she may get to return to her home high school next semester.  This is great new as she will get to graduate from her home high school and walk with her friends at graduation.  I was really excited for her and told her how great I thought that was.  However, her big concern was would she be able to keep coming to the Kaizen class for as a Senior she will be getting out at lunch time.  When I told her that she could continue to come to the class she was ecstatic.  This is the same young lady who I thought was gonna quite midway through the first day because she was in near tears.  Her first three day in fact she seemed like she hated it.  What a transformation she has had.  She has not missed a class since starting 5 weeks ago.  They don’t have school this Friday but she wanted to make sure she could still come in on Friday.  Do you let yourself succeed and enjoy CrossFit as much as this young lady?  
Workout Strategy
 Do you know how many Burpees you can do in a minute.  Do you know how long it takes you to do 50 Burpees.  These are general number you want to know.  Obviously the time or score will vary slightly day to day but you should have a good idea of your capabilities.  Today you want to go at a steady pace on the first set of 50 so that you are not to winded for the Front Squat.  Burpees are more a mental test than anything.  Stay focused and stay positive.  Stay on pace.
Workout of the Day
Strength of the Day                                                Day 1, 2, or 3 of Strength
Level 1:
35 Burpees

20 Front Squat

35 Burpees

Level 2:
50 Burpees

20 Front Squat, 95/65#

50 Burpees

Level 3:


50 Burpees

20 Front Squat, 115#

50 Burpees

Level 4:
50 Burpees

20 Front Squat, 155#

50 Burpees

To Get More Awesome – 2 minutes of Flutter Kicks

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