Announcements / Activities
Saturday Mountain Biking
We will meet in the parking lot of Aliso and Woods Canyon Regional Park to begin riding at 7:00 am.  (Beat the heat)  The address is 28373 Alicia Parkway, Laguna Niguel, CA 92677
This park has everything from very novice riders to advanced riders.  Come one come all.  The first 1.5 miles are paved so even bring the little ones.  You can do an out and back and log in 3 miles.
Motivation
Wednesday I was able to give an hour lecture at the youth police explorers academy held at Irvine Regional Park.  There were about 150 boys and girls ages 15 & 16 who attend.  The instructors put them through the ringer.  It is a four day camp that tests the kids mental and physical toughness.  They also sit in several lectures and practical applications to learn more about police work.  This year they added a nutrition lecture which I was invited to give.  As many of us are just now learning, we have had some major misconceptions about proper nutrition.  One youth described having two waffles with butter and syrup before showing up to camp thinking that would be a good hot meal.  Lots of carbs and no protein or healthy fat.  Not helpful when you need energy throughout the day.  Did you know a 32 oz bottle of Gatorade has more sugar than a soda.  53 grams of sugar if you drink the whole bottle.  Think twice before you give that to your kids after a soccer game.  It has electrolytes though you say.  Measure out 53 grams of sugar then tell me if you still think it is still a good idea.  The goal of the lecture was to open their eyes to what they are eating.  To motivate them to take control of their health.  Put good fuel in your body if you want to feel good and run like a sports performance engine.  I think many of us need to take a honest look at our nutrition and make some changes.

Strength

Are you getting some torque by pushing your feet into the ground.  Keep your chest up and stomach tight.  Let us lift some heavy weight.
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                                                Deadlift: 3 reps @ 80% of 3 rep max every 2 minutes for 10 minutes
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