Yoga Class is being taught at Mission CrossFit this Saturday Morning by Stephanie Melton at 8:30 am.  We have yoga mats if you don’t have one.  Come on in and work on your mobility.
Motivation
We all have our weaknesses.  One of my weaknesses is that I am not very social.  I like talking with people but don’t like large groups.  Weird because I have no problem teaching a large class or giving a talk in front of a large crowd.  In a group setting though, I find it hard to start conversations with people.  Not a good weakness when you own and operate a CrossFit gym that is in large part built on personal relationships.  I have always had this problem.  My Father owned and operated a Taekwondo facility when I was growing up.  This is where I began my teaching.  Parents would always comment to me how I was always so “serious.”  I guess this probably helped me in my Law Enforcement career but it is now something I need to work on again.  If someone just says hi to me or we make eye contact then I’m generally satisfied by the interaction.  I am realizing that this isn’t enough for lets say 98% of the population.  It is often misinterpreted as me not liking someone.  I have this problem with my wife’s side of the family.  She is one of 12 kids so there are a lot of people at family gatherings.  I’m just not very social and therefor some of her family believes I just don’t like them.  This is not the case.  I would really much rather listen than talk.  Most people like more verbal and often even physical contact (hand shake, high five, or a hug).  I am working on getting better at all of it.  I am also apologizing to anyone in that gym that may think I don’t like them.  I can honestly say that I like everyone in the gym.      
Strength
If you have come 3 days already this week then no strength for you today.  Take the time to foam roll your legs in preparation for the WOD.
Workout Strategy
Do some preplanning for this workout.  Decide on a pace you know you can run and row.  Keep that same pace the entire workout.  This mean the first run and row should feel a little slow.  Pace out the KB swings and push ups as well.  Use the 30 second strategy of doing 5,6,7, or reps and then rest so you don’t get burned out.  If you still have gas in the tank then go fast the last round of 9 and the row.
Workout of the Day
Strength of the Day                                                Day 1,2, or 3
Level 1: 

300 meter Run

 

21 KB Swings, 35/18#

 

21 Elevated Push Ups

 

300 meter Row

 

15 KB Swings, 35/18#

 

15 Push Ups

 

300 meter Run

 

9 KB Swings, 35/18#

 

9 Push Ups

 

300 Meter Row

Level 2: 400 meter Run

21 KB Swings, 44/26#

21 Push Ups

500 meter Row

15 KB Swings, 44/26#

15 Push Ups

400 meter Run

9 KB Swings, 44/26#

9 Push Ups

500 Meter Row

 Level 3:400 meter Run

21 KB Swings, 53/35#

12 HSPU

500 meter Row

15 KB Swings, 53/35#

9 HSPU

400 meter Run

9 KB Swings, 53/35#

6 HSPU

500 Meter Row

Level 4

400 meter Run

21 KB Swings, 53/35#

21 HSPU

500 meter Row

15 KB Swings, 53/35#

15 HSPU

400 meter Run

9 KB Swings, 53/35#

9 HSPU

500 Meter Row

 

Get More Awesome:  Come to Yoga Saturday Morning at 8:30.