Announcements & Up Coming Activities:
This week we will start a Month of repeating workouts.  We are starting at February 25th and will repeat the next five weeks of programming.  This will allow for a broad range of reference points to see what improvements we have made over the past 5 months.
 
30/30 Burpee Challenge
Starting in August we will have a 30/30 Burpee Challenge.  You must find a partner and each of you must complete 30 Burpees everyday for 30 consecutive days.  Both partners must complete their burpees everyday.  If you finish the challenge then you will be rewarded with a Mission CrossFit – Yeah Burpees T-shirt.  Find a partner and sign up today.
If you have not started the Burpee challenge yet that is ok.  We want every to start by the 5th.  Find a partner and commit yourself to the next 30 days.  Remember, no burpees done at Mission CrossFit count towards your daily total.
Motivation
One of those days where if something could go wrong it pretty much did.  Nothing major but so many little things that it made my day feel completely unproductive.  Going on my own advice from yesterday I took a deep breath and a step back and looked at all the positive going on around me.  We have great people at Mission CrossFit.  If you want to help yourself all you need to do is start helping others.  Thanks to everyone I talked to today.  It is fun to be in an environment where people are committed to making themselves and the people around them better and more happy.  The weekend is here.  I hope you have good plans to spend time with those most important to you.  Let us have a great Friday and Weekend.

Strength

CrossFit is a Core to Extremity program.  Front Squats are great in utilizing and strengthening that core.  Technique is important because maintaining good position is vital.  Let us work on having good feet position and keeping the elbows up.  Look at you score from March 1st and beat it.

Workout Strategy
Smooth and steady.  Pace the first set of Clean & Jerks and the row.  The second set of Clean and Jerks you can attack.  I would rather seen smooth good technique than fast times and sloppy technique.  Make it look good and you will feel good.
Workout of the Day
Strength of the Day                                                Front Squat: 10 minutes to establish a 3 rep Max
Level 1:20 Clean and Jerks 

1000 m Row

20 Clean and Jerks

Level 2: 

20 Clean and Jerks (95/65#)

1000 m Row

20 Clean and Jerks (95/65#)

Level 3:  

20 Clean and Jerks (115/75#)

1000 m Row

20 Clean and Jerks (115/75#)

*Less than 9 minutes

Level 4:

20 Clean and Jerks (135/95#)1000 m Row

20 Clean and Jerks (135/95#)

*Less than 9 minutes

To Get More Awesome – 120 second Plank Hold