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
The idea for the Kaizen Youth Program actually started simultaneously with Mission CrossFit.  Sarah was training moms at the park and I had a few dad’s in the gym.  But even before that I had some neighborhood teens working out with me in the garage.  The idea for a non-profit kids program came while working with these teens.  A few of them came from families that could not afford the expensive sports programs in our area.  With a young family of our own and pressed for cash I thought wouldn’t it be nice if we could have a program that allowed kids to be physically active at a reduced or no cost at all.  I have been running our current Kaizen Youth Club classes going no on our third school year.  We finally got our paperwork finalized to be an official non-profit organization.  We have had numerous contributions since telling you all about the program.  Today I had a meeting with the husband of one of our members.  He owns and operates Sterling Financial Advisors which is located near us at the corner of Jeronimo and Alicia.  His company host an annual end of the year client appreciation dinner which he also uses to raise funds for a charity.  This year Sterling Financial Advisors have selected our Kaizen Youth Program to be the recipient of their fundraiser.  I am grateful for this opportunity to tell people about the kids in our program.  They are working hard to improve and take charge of their lives.  It is great to see this program gaining some momentum.  Thanks for your support.
 Workout Strategy
Today’s workout is also an exercise on learning how to pace yourself.  We are giving you 30 seconds to complete the required number of repetitions for the movement.  If I was doing level 1 then I would have 30 seconds to complete my 5 wall balls.  If it took me 10 seconds to complete the wall balls I would rest the remainder of the time.  Then I would have 30 seconds to complete 5 box jumps.  After that 30 seconds I would then have another 30 seconds to complete 5 kettlebell swings.  I will repeat this cycle until I can not complete the required reps in the given 30 seconds.  The goal today is to complete 60 rotations or 20 total rounds which is 30 minutes.  
If you complete all 60 rotations then you will complete to following number of repetitions
Level 1 = 100 repetitions for each movement / 300 total reps
Level 2 = 120 repetitions for each movement / 360 total reps
Level 3 = 140 repetitions for each movement / 420 total reps
Level 4 = 160 repetitions for each movement / 480 total reps
Hopefully you will see what a difference a few reps can make and how you can decide the best rep scheme for your ability to ensure the best results in a workout.  Today is going to be awesome.
 
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 SquatDay 3: EMOM for 5 sets – Deadlift

EMOM for 5 sets – Push Press

Level 1:Every 30 seconds you will rotate between exercises. Complete as many rotations as possible

5 Wall Ball, 10/14#

5 Box Jump

5 KettleBell Swings 35/26#

Your workout is done when you can’t complete the reps in the 30 second time limit.

Level 2: Every 30 seconds you will rotate between exercises. Complete as many rotations as possible

6 Wall Ball, 10/14#

6 Box Jump 20/16″

6 KettleBell Swings, 35/26#

Your workout is done when you can’t complete the reps in the 30 second time limit.

Level 3:Every 30 seconds you will rotate between exercises.Complete as many rotations as possible7 Wall Ball, 20/14#

7 Box Jump, 24/20″

7 KettleBell Swings, 44/26#

Your workout is done when you can’t complete the reps in the 30 second time limit.

Level 4:Every 30 seconds you will rotate between exercises. Complete as many rotations as possible8 Wall Ball, 20/14#

8 Box Jump, 24/20″

8 KettleBell Swings, 53/35# 

*60 Rotations (20 Rounds)

Your workout is done when you can’t complete the reps in the 30 second time limit.

Get more awesome: Work on your goal.