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WOD

Wednesday – October 9th, 2013

Announcements
Motivation
Monday night I left the gym after not feeling very well most of the day.  On Friday Ryan had thrown up all afternoon but by the evening she was doing much better.  We though maybe it was something she ate.  Monday on the other hand Taylor threw up at school, Morgan started shortly after they got home and by 8:00 pm Sarah and I had fallen victim.  At 1:30 AM Daniel joined in the party.  Dallin was the only one who missed out so far.  I can’t remember ever being so sick.  I had only eaten breakfast on Monday so I assumed I didn’t have much in me.  I think I threw up more Monday night than I have in the last decade.  I had to keep telling myself at least this is only a 24 hour thing.  Imagine those who are really sick or undergoing chemo treatments.  As miserable as I was I knew it would be short lived.  I was a lot better off then a lot of people.  As I lay in bed most of Tuesday when I got an e-mail from one of our members.  I have attached the e-mail below.  Interesting timing as my positive self talk was “at least you don’t have something serious.”  There are a lot of causes our there and it is so difficult to pick one to rally everyone behind.  I am not doing that here.  I am using a forum where we have like minded individuals who are motivated and uplifted by being involved and helping others.  So, I am simply passing on information for you to consider.  If anything click on the link, read a little about what the family is going through, and be grateful for your health and strength.
Hi Justin,
I found out yesterday that my Pilates instructor’s (Rebecca) daughter (Raelyn) was diagnosed with Leukemia when she was 2.5 years old and is currently going through chemotherapy treatment, she is similar in age to my son Gavin, so their story has really touched me.

Her father (Greg) has decided to paddle board from Catalina Island to Dana Point in an effort to raise money for her care.  Rebecca asked me to pass this along to my friends and family, as it looks like they are struggling with the expenses of the illness.  Rebecca is such an upbeat person, I never would have guessed that she’s been going through this if not for the fundraising effort.  They definitely exhibit the behaviors that you discuss daily on your blog, so even though you don’t know them, I thought you may be inspired by their story.

Here is a link to their website if you are interested in hearing their story:
http://paddleforherbattle.com/

Please pass this along if you know anyone else who would be interested in helping…

 

Strength
Today we are testing to see how fast we can do a 500 meter Sprint Row.  Long hard pulls is what we want.  Be efficient.  Please check your previous best time and see if you can beat it.
Workout Strategy
ME = Max Effort. You can take short breaks just do as many reps as possible in the given time frame.  If done correctly you won’t be able to do the same amount of push ups during each interval.  On the KettleBell Snatch we would like you to alternate arms every 5 repetitions.  Remember to use your hips and pull your elbow up high and fast like stating a lawn mower, then raise your hand high like and eager student.  Hand as high as possible head against your arm.
Workout of the Day
Strength of the Day                                                500 Meter Row (Sprint)
Level 1:   

1:00 ME Elevated Push Ups

5:00 ME KB Snatch, 

1:00 ME Elevated Push Ups

3:00 ME KB Snatch,

1:00 ME Elevated Push Ups

 Level 2:  

1:00 ME Push Ups

5:00 ME KB Snatch, 18/35#

1:00 ME Push Ups

3:00 ME KB Snatch, 18/35#

1:00 ME Push Ups
Level 3: 

1:00 ME Strict HSPU

5:00 ME KB Snatch, 26/44#

1:00 ME Strict HSPU

3:00 ME KB Snatch, 26/44#

1:00 ME Strict HSPU

 

 Level 4: 

1:00 ME Strict HSPU

5:00 ME KB Snatch, 35/53#

1:00 ME Strict HSPU

3:00 ME KB Snatch, 35/53#

1:00 ME Strict HSPU

 

 

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