Level 1

Workout will be done Tabata style. 20 seconds of

work with 10 seconds to rotate to next movement.

32 total intervals / 8 intervals for each movement.

Score is total reps completed.

Ring Rows

Sit Ups

Elevated Push Ups

Squats

Rest 2 minutes then:

500 meter row

*Less than 275 Reps

*Less more than 2 minutes 15 seconds

Level 2

Workout will be done Tabata style. 20 seconds of

work with 10 seconds to rotate to next movement.

32 total intervals / 8 intervals for each movement.

Score is total reps completed.

Pull Ups

Sit Ups

Push Ups

Squats

Rest 2 minutes then:

500 meter row

*225 Reps or More

*Row less than 2 minutes 15 seconds

Level 3

Workout will be done Tabata style. 20 seconds of

work with 10 seconds to rotate to next movement.

32 total intervals / 8 intervals for each movement.

Score is total reps completed.

Pull Ups

Sit Ups

Push Ups

Squats

Rest 2 minutes then:

500 meter row

*Less than 475 Repetitions

*Row less than 2 minutes

Level 4 Rx

Workout will be done Tabata style. 20 seconds of

work with 10 seconds to rotate to next movement.

32 total intervals / 8 intervals for each movement.

Score is total reps completed.

Pull Ups

Sit Ups

Push Ups

Squats

Rest 2 minutes then:

500 meter row

*475 Reps or More

*Row less than 1 minutes 45 seconds

Motivation

Many of you saw the video we posted on the Mission CrossFit Facebook page with Jackie (82 years young) doing a 5 repetition max deadliest at 103#.  That accomplishment is motivating in so many ways.  I hear people tell me all the time, “Wait till you get older.  Things won’t be so easy.”  Jackie has seen continual improvement over the past few years she has been with us.  Last year her 1 repetition max was 103#.  This year she did it for 5 consecutive reps.  Jackie is a role model to us all.  She is consistently in the gym and very conscious of what she does outside of the gym and the effects it will have on her health.  Jackie is doing a charity run for the Lymphoma Society and is seeking donations.  Look for the poster and donation information at the gym.  I can’t think of a better person to represent at the run than Jackie.  Please support her in her desire to raise money for this important research and support.

Strength

Day 1: Front Squat

There are three strength days in every workout week. This is because we want all members to come at least three times a week. Your first day in the gym will always be Front Squat. Your Day 2 will be Push Press. Day 3 will Deadlift. If you come more than three days then you will repeat Day 1 and then Day 2. Consistency is the key to building strength. These repeated repetitions will allow you to become very proficient with a weighted squatting movement. The legs, hips, and core are the engine room of the body. If you get your engine stronger everything will be stronger.

Strategy

Today is designed to get the most work done.  You will rotate from one movement to another every 30 seconds.  You will complete 20 seconds seconds of work followed by 10 seconds to move to the next station.  So if you think of it this way you only do 20 seconds of a movement every two minutes.  This should maximize your work output while getting plenty of rest from those muscle groups to recover.  The movements have also been arranged so you don’t do two arm movements in a row.  Again all designed for you to get a really high score.  Prepare yourself mentally.  Stay positive.  Get into the right mind frame that you can work through all the movements in a steady manner to get a good score.  Set some goals now.  If you are new to level 2 because of pull ups think about doing 2 pulls ups each time you get there and you will finish with 16 pull ups.  For some of you that will be the most pull ups you have ever done in a workout.  Set similar goals for the other movements.  Today is going to be an awesome day.

Get more Awesome: 15/15 single arm KettleBell Clean