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
My Kaizen Youth Club Teenagers have turned the first corner.  When they first started they were hesitant and reluctant to try new things.  Now they are pushing themselves to accomplish movements that they didn’t believe possible for themselves just a few months ago.  To my utter surprise on Wednesday two of the girls did a partner carry for their warm up run.  I usually have them trade off who carries a sandbag.  On Wednesday these two girls spontaneously came up with the idea and then put in the work.  One carried the other to the turn around and then they switched.  It is amazing what we will do when we are in the right environment.  On that same day they did the team workout that all of you did.  I was going to assign partners if I saw the same people linking together.  I didn’t even have to.  They split themselves up into coed groups and we then saw a very competitive battle.  Three of the teams finished within 23 meters of one another.  Another success story.  One of teenagers just learned a muscle up 3 weeks ago.  This week he did 5 strict muscle ups in a row.  It is exciting to see these youth accomplish tasks as they began to believe in themselves.  Yet, it is sad to think that they have received enough negativity to not believe in themselves.  Let us be more supportive and encouraging of others around us.  What good can you do in the world today?
 Workout Strategy
This has been sprint week.  Our results and improvement come directly from intensity.  The harder we work the better we will get.  We all know this.  Slow is not hard.  Going slow will not make you better.  Of course we must have good technique.  Get outside your comfort zone today and see what you can do.  Each round gets easier because there is less reps.  Keep moving and stay positive.  
 
Workout of the Day
Strength of the Day                                                Day 1: EMOM for 5 sets – Front SquatEMOM for 5 sets – Push PressDay 2: EMOM for 5 sets – Back Squat

Day 3: EMOM for 5 sets – Deadlift

EMOM for 5 sets – Push Press

Level 1:

15-12-9-6

Sumo Deadlift High Pull 

Wall Ball 

Rest 5 minutes

15-12-9-6

Shoulder to Overhead 

KB Swing 

Level 2: 15-12-9-6

Sumo Deadlift High Pull  (65/45)

Wall Ball (14/10#)

Rest 5 minutes

15-12-9-6

Shoulder to Overhead (65/45)

KB Swing (35/26#)

Level 3:15-12-9-6

Sumo Deadlift High Pull  (95/65)

Wall Ball (20/14#)

Rest 5 minutes

15-12-9-6

Shoulder to Overhead (95/65)

KB Swing (53/35#)

Level 4:

15-12-9-6

Sumo Deadlift High Pull  (115/75)

Wall Ball (20/14#)

Rest 5 minutes

15-12-9-6

Shoulder to Overhead (115/75)

KB Swing (70/53#)

Get more awesome: Work on your goal.