Announcements
Thanksgiving morning team/family workout at the Youth Athletic Park on Olympiad Road next to Lake Mission Viejo.  We did this last year and had about 150 participants.  An event that was one of the Highlights of Mission CrossFit.  We hope that if you are in town that you will plan to join us again.  It will be the same format of a workout scavenger hunt.  It is designed for the whole family.  Mark it on your calendar and plan to be there.  We will add a few more stations to make it even more challenging for those who need to burn off extra calories in anticipation of Thanksgiving dinner.  
Not to overlook Thanksgiving but with the busy Holiday Season we thought it best to announce or annual Mission CrossFit Holiday Party.  This party will be held on Friday December 6th at 6 PM.  Please plan to attend.
 
Motivation
I like to question the status quo.  I like to know for myself.  As for fitness I have done a lot of questioning.  What really works?  What is the best training method?  The more I learn the more I realize there is no simple answer.  What I do know is there is know quick fix.  To much variety in movement is not a good thing.  I have learned that we have time constraints.  Most of you come to the gym three times a week and only have an hour.  We know life is busy.  Three hours a week is not enough to get really good at everything. Even 4 and 5 hours a week is not enough.  So what is the answer?  Be constantly mindful of the way you move.  We will always spend more time outside of the gym then we do inside.  Be mindful of the way you stand, walk, and sit.  Don’t just learn to move well in the gym, practice moving well outside the gym.  Constantly strive to be better.  Stretch while watching TV.  We did a burped challenge a few months ago and everyone who completed the challenge reported getting better at burpees.  We can do more.  You can be better.  Strive to do the common, uncommonly well.  As for the time we spend in the gym.  I am constantly striving to provide the best general program.  For the limited time we have int he gym we must focus on the movements that will give you the best results.  Have we done a lot of squatting this week?  Yes, and why?  Because squats are the most fundamental human movement that gives us the most bang for our buck.  Our core is the weakest part of our body and needs to be strengthened.  The best way to strengthen the core is to squat.  If movements your fitness program doesn’t improve your ability to squat then you should question the program’s effectiveness.  If you understand what we are trying to accomplish then you will see the beauty of the simplicity of our programming.  Stay focused, stay active, be strong.
 Workout Strategy
We did toes to bar on Tuesday!!  What did we learn?  Toes to bar are hard, and I need to get better at them.  How do we get better at them?  We do them more.  Coach Jeff introduced you to Scap pulls.  This is essential to all movements that requiring efficient pulling whether hanging from a bar or pulling in general.  We must learn to properly align the scapulas to be in the best position.  You have heard this before, “Active Shoulders”  We are just emphasizing the principle more since we have seen the lack of application.  Jump rope is just awesome and Overhead Squats are just a great movement.  Apply what you have been learning.  Great postural alignment today will equal good results.  Let us measure our progress.  The toes to bar is the only thing you should have to break up.  It’s Friday people.  Be awesome.
 
Workout of the Day
Strength of the Day                                                Day 1: EMOM for 5 sets – Front Squat

EMOM for 5 sets – Push Press

Day 2: EMOM for 5 sets – Back Squat

Day 3: EMOM for 5 sets – Deadlift

EMOM for 5 sets – Push Press

Level 1:

 

 

3 Rounds for time of:

 

40 Jump Rope

 

10 Knee Raises

 

10 Overhead Squat, 

Level 2: 

 

3 Rounds for time of:

40 Jump Rope

10 Toes to Bar

10 Overhead Squat, 65/33#

Level 3:

 

3 Rounds for time of:

40 Double Unders

20 Toes to Bar

10 Overhead Squat, 75/45#

Level 4:

 

3 Rounds for time of:

40 Double Unders

20 Toes to Bar

10 Overhead Squat, 95/65#

Get more awesome: Work on your goal.