Wednesday – July 16th, 2014

Sign up for the Tough Mudder.
We are also looking for people to join us on the day of the Tough Mudder as a support crew.  If you are interested in this capacity please sign up on the board under the new Support Crew area.
Did you do the challenge yesterday?  If so, then now you need to report on it.  You need to take at least 10 minutes and record your experience.  Either write down or type up how your day went.  Record specific interactions and overall feelings.  Then share it with someone.  That someone can be me if you aren’t comfortable sharing with someone else.  Send me an e-mail.  It is my hope you will continue to challenge yourself to be more positive with yourself and others.  We can make the world so much better of a place if we start with ourselves and keep it simple.
Deadlifts for everyone
 Workout Strategy
A great variation of the classic “Fran” Benchmark workout.  What was your first thought when you looked at the workout?  Here was mine…. Oh no.  Toes to Bar are a weakness of mine.  This will be harder than “Fran” for me.  Are you getting better at breaking up your movements into manageable pieces so you don’t burn out to early.  The idea is to actually hit failure, but not until you complete the final repetition.  Work hard and be awesome.
Workout of the Day
Strength of the Day                                                EMOM for 5 sets: 10 Deadlift
Level 1:  21-15-9


Knee Raises

Level 2:  21-15-9

Thrusters, 65/45#

Toes to Bar 

Level 3:21-15-9

Thrusters, 75/55#

Toes to Bar

Level 4: 21-15-9

Thrusters, 95/65#

Toes to Bar 

*Under 7 minutes

Get more awesome: 1000 meter row.  Why?  So you can get awesome.

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