Announcements
Friday – November 1st – Member Recognition Night
BBQ/Potluck & Family Movie Night
Put it in your calendar!!
Motivation
I received an e-mail today from the Principal at Silverado High School.  We exchange pretty regular e-mails generally informing me of students being added to the program.  He has instituted a standard that the students need to adhere to in order to participate.  Today’s e-mail not only informed me of our adding of our 18 student but also included the following: “We’re up to 18.  The kids are taking about it all the time.  They are going through exercise  movements during break and coaching each other up on technique.  It’s really cool to see.  Second, In the spring we have “Principal for a Day” . A community member comes to school and sees what it is like to be a school principal.  I’d like you to be our Principal for the day, if you’d like to.  Let me know.”  
Pretty awesome that these youth are taking what they learn in the gym and doing it at school.  Even better that they are seen coaching one another.  It is safe to say that the program is having a positive impact.  One of the kids after Wednesday class told me that he feels so much better after working out.  He went on to explain that there have been times he came in angry but left happy.  I am really excited about this year’s group of kids.  We have had a number of success stories in this program over the past two years but this year is going to be something special.  Because of the large numbers they are creating their own support system based on positive values and goals.  The second part of the e-mail about being asked to be the Principal for the Day has me pretty excited.  I’m hoping come spring that these kids plus another 10 or so more will be happy to see me on their campus.  It is my hope that they will be rocking their Mission CrossFit gear and that I’ll get to chat with their teachers about the differences they have seen in the kids.  Donating my time and use of the gym is the easy part.  This year I am rewarding the kids with Mission CrossFit apparel and other CrossFit workout gear based on attendance and other factors like grades and positive feed back from their teachers.  This comes with a cost that I am hoping you guys, our Mission CrossFit Family, can help me with.  I have figured that it will cost approximately $45/ month for each student.  If you are interested in sponsoring a student or making a one time donation please see me for more details.  Checks can be made out to: Kaizen Youth Club, Inc.  This is a 501(c)(3) non-profit California Corporation that I started and is part of the National Program called Steve’s Club.
Workout Strategy
 This workout has a running clock and you will spend one minute at each station.  Once you complete all five stations you will get a one minute break and then repeat for a total of three rounds.  Most of us need about a 1:1 work to rest ratio for a workout like this.  If it is your first time doing this workout try the following.  15 seconds of work followed by 15 seconds of rest repeated for each movement.  You will feel good at the beginning but you need to pace yourself and conserve energy.  Be efficient.  Your score is total reps completed for all the movements.  
Workout of the Day
Strength of the Day                                                Focused Warm Up
Level 1:

 

“Fight Gone Bad”

 

3 Rounds of:

Wall Ball, 14/10#

Sumo Deadlift High Pull

Box Jump 16”

Push Press

Row, Calories

Level 2: 

 

“Fight Gone Bad”

 

3 Rounds of:

Wall Ball, 14/10#

Sumo Deadlift High Pull, 55/35#

Box Jump, 20/16”

Push Press, 55/35#

Row, Calories

 

Level 3 

“Fight Gone Bad”

 

3 Rounds of:

Wall Ball, 20/14#

Sumo Deadlift High Pull, 75/55#

Box Jump, 20/16”

Push Press, 75/55#

Row, Calories

 

 

Level 4: “Fight Gone Bad”

 

3 Rounds of:

Wall Ball, 20/14#

Sumo Deadlift High Pull, 75/55#

Box Jump, 20/16”

Push Press, 75/55#

Row, Calories

*345 or more reps

 

To Get More Awesome –  500 meter row