Announcements / Events
The Burpee Challenge started last week.  The goal of the Burpee Challenge is for you to consistently do an exercise outside of the gym.  I choose Burpees because it is a challenging yet simple movement.  Over the course of 30 days you will be able to do Burpees much better.  Consistency is what we are after.  If you had a slip up this first week we will forgive you.  You may continue without penalty.  For clarification of the rules and a new exception please continue reading.  You can not make up missed Burpees.  Meaning if you miss them on Friday you can not do 60 on Saturday.  On the flip side if you know you will have trouble doing the burpees the next day you can (bank) up to 30 burpees.  Meaning if you do not want to do Burpees on Sunday then you can do 60 on Saturday.  So plan ahead.
Motivation
What a great weekend.  We had 10 athletes from Mission CrossFit compete on Saturday at the Next Level Invitational held at Cerritos College.  We had 4 adults and 6 of our teenagers compete.  It was the first time for all of our teenagers.  It was great to see the boys in their first competition.  While they were competing against one another during the workout they did a great job of encouraging each another to do their best.  While each wanted to do well they knew they were really only competing with themselves.  Tanner finished in 2nd for the day.  The others placed in 8-11th.  They all realized there is more they could be doing to improve themselves and left the competition with a renewed determination.  Lisa in her first competition placed 7th out of 75 athletes in Division III.  Denny and Nick competed in Division II.  There were also 75 athletes in their division.  Denny finished in 7th and Nick in 40th.  Bryan had his best finish (23rd) to date in Division III.  There were 4 scored events.  In two of the events Bryan finished in the 10.  While it was great to see our athletes compete it was even more rewarding to see the level of support we had for our athletes.  We had numerous others from the gym as well as friends and family.  It is my hope that many of you will consider entering a competition or a race.  It does not have to be a CrossFit competition.  It can be a run or some other physical event.  We will be advertising more events in the gym so we can get groups to go together.  Start thinking of what you would like to enter.  Let us know if you hear of an event.
For the Strength of the Day
Front Squat
Workout Strategy
Today is much like last Monday.  The workout is 20 minutes long.  Each partner will row for 1 minute.  You will change at the start of every minute. When you are not rowing you will do as many Push Ups as possible.  Your team will have two scores:  1 score for total meters rowed and another score for total Push Ups completed.  Keep a fast pace on the rower.  When it is your turn to do push ups you have 30 seconds to do as many as possible.  This means you should rest until the 15 second mark of that minute, do push ups until the 45 second mark, and then rest until it is your time to row.  Let us have faster transitions on the row to get the best row scores we can.
Workout of the Day
Strength of the Day                                                10 Front Squats EMOM for 5 minutes
Level 1

Partner Workout

20 minutes:

Row 1 minute 

Max Elevated Push Ups

Level 2

Partner Workout

20 minutes:

Row 1 minute 

Max Push Ups

*More than 200 Push Ups

Level 3 

Partner Workout

20 minutes:

Row 1 minute

Max Push Ups

*More than 300 Push Ups

Level 4 

Partner Workout

20 minutes:

Row 1 minute 

Max Push Ups

*More than 400 Push Ups

Get more awesome:  2 minutes of flutter kicks