“What we hope ever to do with ease, we must learn first to do with diligence.” -Samuel Johnson, British Author

Today’s workout is a memorial workout in honor of Oakland Police Department – SWAT Sergeant Daniel Sakai, age 35, who was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.

6am Class honors Danny

After this mornings 6am class I checked the whiteboard only to find 3 out of 10 scores posted. I know some of you don’t like to record your score because you are fast and humble and don’t want to brag, others may be less than happy with their performance and some of you just plain forgot. Whatever the reason, I would like to strongly encourage you to use the whiteboard for its intended purpose, ACCOUNTABILITY and OWNERSHIP. There is power in that board to motivate you to give your very best performance. It is not about whose the fastest and whose the slowest, it’s about giving your best today so that you will be better tomorrow. And you WILL demand more of yourself when you make your efforts public. Hold yourself accountable to the room. Decide in advance that regardless of the outcome, fast or slow, low or high score, it is going on the board for all to see. I assure you, it will build a bigger fire under your ass during the workout and you will be a better athlete for it. Remember you always have the support of the room and your peers regardless of when you finish. Focus on great form, integrity of movement and ownership of your effort.
Your performance won’t define you for a lifetime, just today.=)

Today’s Workout:

30 Tire Jumps(m-24″/f-20″)
20 Push-Press(m-115lbs/f-75lbs)
30 Pull-Ups
Max rounds in 20 minutes