Announcements / Activities
Burpee Challenge Starts Monday
Motivation
For years now I have enlisted my kids to help me clean out the van.  It is amazing how messy the family van gets with 5 kids regularly in it.  Teaching the kids to clean and making sure they all do their share takes more time and frustration than doing it myself.  This is parenting.  It’s taking the long way in the hope that they learn to be self sufficient and self reliant.  On Wednesday evening it was time to clean out the van and vacuum.  I was anticipating the usual resistance to their responsibility and the pain staking time it takes.  To my surprise they all did their part and worked happily together.  The inside of the van was cleaned in record time.  Much faster than I could have done it myself.  A happy day in the world of parenting.

Strength

Today – We will do the Workout before the Strength.

Do you look forward to the Strength of the Day?  I used to dread the strength portion because I’m not very strong and it is a lot of work.  However, my thoughts towards the strength has changed.  For very little time out of our 60 minute training session we get a lot of return.  It may be mentally demanding but the strength is generally not as uncomfortable as the Workout of the Day.  Keep track of your numbers and try to improve whenever you can.  Small consistent gains over time will see tremendous results.  Stay the course.

Workout Strategy
“Fran” is the most famous of the Bench Mark Girls workouts in CrossFit.  For many just completing the workout is a big accomplishment.  There are 45 Thrusters and 45 Pull Ups.  Most of you will have to scale the workout by  lowering the weight on the Thruster, limiting the pull ups  (example (9-6-3)), or a combination of both.  The idea is to challenge yourself.  For those who can complete Fran we have given some times which will place you in one of our Mission CrossFit levels.  Good luck and have fun.
 
Workout of the Day
Strength of the Day                                                Day 1, 2, 3, or 4
Level 1:  

 

21-15-9

Thruster

Ring Rows / Pull Ups

Level 2:

 

“Fran”

21-15-9

Thruster, 95/65#

Pull-Ups

*Over 7 minutes

Level 3: 

 

“Fran”

21-15-9

Thruster, 95/65#

Pull-Ups

*Under 7 minutes

Level 4:

“Fran”

21-15-9

Thruster, 95/65#

Pull-Ups

*Under 4 minutes

To Get More Awesome – 22 Jump Switch Lunges