If you have not started the Burpee challenge yet that is ok.  We want every to start by the 5th.  Find a partner and commit yourself to the next 30 days.  Remember, no burpees done at Mission CrossFit count towards your daily total.
Motivation
I hope everyone had a great weekend.  I had a great weekend.  Spent a lot of time together as a family.  On Saturday Daniel and I spent time building a wooden push cart.  We went to Lowe’s to gather all the needed supplies and then sent some time with his Uncle Rob cutting and assembling as much of the cart as we could.  It was a great opportunity to spend some time with Daniel working on a project that he really wanted to do.  I have put off this project for a few weeks.  Are we taking the time to do things with our kids or friends that is truly important?  Make the changes you need.  

Strength

Pull Ups, Kipping Pull Ups, Butterfly Pull Ups, Muscle Ups.  There is something you can be working on to get better and stronger.

Workout Strategy
RUNNING AGAIN?
When reviewing what Mission CrossFit athletes need to do in order to be more Fit, Confident, and Healthy, I realized that we need more running.  I know the CrossFit methodology is the best program for general physical preparedness.  If we look at what it means to be generally prepared to meet any physical demand, is not running one of the first things you would consider?  “Legs feed the wolf.”  Speed keeps the gazelle alive.  Running is a basic skill needed for life.  You don’t have to love running to be good at it.   All you have to do is do it.  Show up, work hard, and then enjoy the benefits of having challenged yourself.
When we did this series of workouts in late February and March we saw huge gains in people’s confidence and ability to run.
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                                                Pull Up, Kipping, or Butterfly Progressions
Level 1:   

 

Run 200 m, 400 m, 600 m, 800 metersRest 3 minutes between sets

*Total time in more than (18:30/19:00)

or

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

Rest 3 minuts between sets

*Total time in more than (19:15/19:45)

Level 2:  

 

Run 200 m, 400 m, 600 m, 800 metersRest 3 minutes between sets

*Total time in less than (18:30/19:00)

or

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

Rest 3 minuts between sets

*Total time in less than (19:15/19:45)

Level 3: 

 

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

Rest 3 minutes between sets

*Total time in less than (17:30/18:00)

or

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

Rest 3 minuts between sets

*Total time in less than (18:30/19:00)

 

Level 4:

 

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

Rest 3 minutes between sets

*Total time in less than (16:30/17:00)

or

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

Rest 3 minuts between sets

*Total time in less than (17:45/18:15)

 

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