Tuesday – February 11th, 2014

We have a saying in our family that I would like to discuss today.  “Show me, don’t tell me.”  I’d like to start with how this applies to us in the gym.  I hear a lot about how people want to get stronger, have better cardio, or lose some weight.  If you are not seeing the progress you want, ask yourself why.  Is it that the workouts and strength are not difficult enough?  Or are there other reasons.  Our words are extremely powerful when they lead us to action.  But just saying it won’t make it happen.  Do you really want to tone up and lose weight?  Then start lifting heavier weight and eat better.  Do you really want better cardio?  Then stop skipping the running and rowing days.  Stop eating what you know is bad for you.  Many of you now know that wheat affects you in a negative manner.  Stop eating it if you want to lose weight, get stronger, or feel better.  Stop telling me how bad you want it and start showing me.  Now for how this pertains to our lives outside the gym.  Don’t just tell your kids or loved ones how much you love them, show them.  Don’t tell them how to act, show them.  I know that if I want my kids to have certain positive traits then I better show them what it looks like.  Whether it is physical, mental, or spiritual let us get to action.
Back Squat for Everyone.
Workout Strategy
This is a moderate weight for today’s workout so it should be done quickly without stopping on the Thrusters or Run.  I expect to see Level 3 and 4 Athletes coming in under 7 minutes 30 seconds.  I would like to see all athletes come in under 9 minutes.  The Thrusters should only take 30 seconds and the run will hopefully take no longer than 2 minutes 30 seconds.  2 minutes 30 seconds is a 10 minute mile pace.  You can all do that.  
Workout of the Day
Strength of the Day                                                Day 2
Level 1: 3 Rounds for time of: 

Run 400 m

10 Thrusters 

Level 2: 3 Rounds for time of: 

 Run 400 m

10 Thrusters 75/55#


 Level 3:3 Rounds for time of: 

Run 400 m

10 Thrusters 95/65#

Level 4:3 Rounds for time of: 

Run 400 m

10 Thrusters 115/75#


Get more awesome: 28 Weighted Good Mornings

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