Motivation
The following is a repost from the Motivation and Workout of April 8th 2013.  Since we just finished week 1 of our Paleo Challenge it still seems applicable.
Happy Monday!  Many of us are facing challenges or obstacles that seem to large to move.  I get to meet new people every week that want to know if Mission CrossFit can help them.  I often hear, “I need to lose 30 (40) (50) pounds.”  I heard a good story this weekend that hopefully will help if you have an obstacle to face.  The story is about a couple who would pile broken branches and logs in a corner of their property.  As the years went on this pile grew very large and they realized they had to do something about it.  They needed to move it to the street where it could be disposed of.  They pushed at the pile and it didn’t budge.  They wrapped chains around it and pulled with no success.  They tried all sorts of methods to move the pile until they came to a realization that they would have to move it one branch and log at a time.  It took several days but at last they finished the task.  Just like our weight gain or other problems we face they took years to develop and can not be fixed by moving the whole pile at one time.  So none of us need to lose 30-40-50 pounds.  You just need to lose 1 pound.  You just need to do something that will begin to lighten the burden.  You simply must act.  Make sure you come to Crossfit when you told yourself you would.  Do not eat things you know are contrary to your goals.  Be positive and know that all good things in our lives will require a lifetime of commitment.
Strength
 So here is how the strength portion works.  You are either on L1 of L2.  To advance to L2 then you need to complete L1 at 65# if you are a female and 95# if you are a male.  This will establish a standard for strength advancement and give us goals to aim for.  There will be more standards to come that will allow you to see what you will need to do to be successful in the different levels during the WOD.
Workout Strategy
As we keep talking about strategy hopefully you have noticed how important it is to know your own ability.  Your pace today will hopefully be consistent throughout the workout.  The rower gives us our constant speed based on a time per 500 meters.  Keep that consistent today regardless of the distance.  That’s right, I am giving you permission to row the 500 meter distance at the same pace as the 1000 meter.  In fact, I’m actually telling you that you better not row any slower than you 1000 meter pace.  Complete the sit ups and toes to bar or knees raises at a steady pace.  If you struggle on the toes to bar than keep them to very small sets with short breaks.  This workout is designed to take between 12-17 minutes.  If it takes us longer than 17 minutes we know our Metabolic conditioning (Cardio) is a weakness and needs added attention because it supports everything else we do in the gym.  You will see far more improvements in your ability by spending more time focusing on your weaknesses than avoiding them.
Workout of the Day
Strength of the Day                                                L1 – Front Squat: 10 Reps EMOM for 5 minutes

L2 – Squat Clean: 5 Reps EMOM for 5 minutes

Level 1: For Time Row 1000 meters

60 Sit Ups

Row 750 meters

20 Knee Raises 

Row 500 Meters

60 Sit Ups

Level 2: For Time Row 1000 meters

60 Sit Ups

Row 750 meters

20 Toes to Bar 

Row 500 Meters

60 Sit Ups

Level 3: For TimeRow 1000 meters

10 GHD Sit Ups

Row 750 meters

30 Toes to Bar

Row 500 Meters

60 Sit Ups

Level 4: For TimeRow 1000 meters

20 GHD Sit Ups

Row 750 meters

40 Toes to Bar

Row 500 Meters

60 Sit Ups

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