30 for 30 Burpee Challenge Starts Monday April 21st.  You will need to find a partner.  Both partners must each individually complete 30 Burpees everyday for 30 consecutive days.  Burpees done inside Mission CrossFit do not count towards daily total.  If one partner fails to complete even a single day then they are disqualified.  Every one who completes the challenge will receive a Mission CrossFit – Yay Burpees t-Shirt.  Your partner does not have to be a member of Mission CrossFit.  Anyone can participate.  
Motivation
 The Event with CrossFit Forest was a huge success.  We had nearly twice as many athletes participate than they did.  There were numerous Personal Records set on the Press.  So many that I can’t brag about any one person because everyone who participated needs to be mentioned.  There were impressive numbers put up by our athletes in the Front Squat jump Rope workout.  The level of support and excitement can only be created at these types of events.  I have received a few e-mails from people who participated who related how this event has made them “More Motivated than Ever.”  We will be planning another event in the very near future.  Thank you to all who came and we missed all those who couldn’t make it.  Let us make this a great week of highly motivated training.  Be positive.  Be supportive.  Be awesome.

Strength

Front Squat.  Saturday’s friendly competition with CrossFit Forest showed that our members are benefiting from our strength program.  We had a very good showing in both the individual strength events.  All those Front Squats and Press are paying off.

Workout Strategy
RUNNING and ROWING AGAIN?
HOW TO DO TODAY”S WORKOUT
You need to have a battle plan for every workout.  If you did the running workout last week you have already noticed the interval distances are the same.  Hopefully, you wrote down your split times or at least your overall time.  If your goal is to be able to run an 8:00 minute mile then lets practice running faster than that pace.  The longest interval today is 800 meters or half a mile.  You can run half a mile at a faster pace than you can run one continuous mile.
To run at an 8:00 minute mile pace you will need to do the following:
200 meters under 1:00 minute
400 meters in under 2:00 minutes
600 meters in under 3:00  minutes
 800 meters in under 4:00 minutes
Workout of the Day
Strength of the Day                                                Front Squats
Level 1:   

 

Run 200 m, 400 m, 600 m, 800 meters

Rest 3 minutes between sets

*Total time in more than (19:00/20:00)

or

Row 250 m, 500 m, 750 m, 1000 m

Rest 3 minuts between sets

*Total time in more than (20:15/21:45)

Level 2:  

 

Run 200 m, 400 m, 600 m, 800 meters

Rest 3 minutes between sets

*Total time in less than (19:00/20:00)

or

Row 250 m, 500 m, 750 m, 1000 m

Rest 3 minuts between sets

*Total time in less than (20:15/21:45)

Level 3:

 

 Run 200 m, 400 m, 600 m, 800 meters

Rest 3 minutes between sets

*Total time in less than (17:30/18:30)

or

Row 250 m, 500 m, 750 m, 1000 m

Rest 3 minuts between sets

*Total time in less than (19:00/20:15)

 

Level 4:

 

Run 200 m, 400 m, 600 m, 800 meters

Rest 3 minutes between sets

*Total time in less than (16:30/17:30)

or

Row 250 m, 500 m, 750 m, 1000 m

Rest 3 minuts between sets

*Total time in less than (17:20/18:00)

 

Get more awesome:  Double Under Practice – Spend five minutes to do as many double unders as possible.  Let’s get our first double under