Announcements:
The showers are progressing along.  Some of the framing was done this weekend and the plumber will be in on Monday.
We are trying something new this week.  On Tuesday morning we are inviting anyone who would like to go mountain biking to meet us for a group ride at 6:00 AM.  We will meet in the Wahoo’s Parking lot at the corner of Portola Parkway and Glen Ranch Road in Foothill Ranch.  We will then ride in Whiting Ranch Wilderness park.  This is open to anyone and all levels.  You do need to provide your own bike and equipment.  This is just a great way to enjoy the outdoors and get to know others in the gym who share a similar interest.  We plan on announcing many more rides this summer so keep looking here for announcements.
Motivation
 Sorry for the late post.  Sarah and I had a very rare 1 night getaway.  We went up to Paso Robles for a wedding.  One of our long time Mission CrossFit members Colin Smith got married to his long time girlfriend Mishelle.  The wedding was an outdoor wedding held at a winery.  The setting was unbelievably perfect.  Great ceremony.  I love weddings.  To see two people committing themselves to taking care of one another and help each other grow.  As many of us know, being married can be difficult.  If we remembered the feelings we had on our wedding days, the promises we made to one another, the pure hope of a great future then I believe getting through the hard times would be easier.  If we could strive for the happiness of our companion instead of being distracted by our own wants then I know we would be much happier.  Thank you Colin for allowing Sarah and I to be a part of your big day.  I look forward to seeing Colin and Mishelle grow in their marriage as I look forward to seeing all of you in the gym grow.  The gym is more than just getting fit.  It is about improving all areas of our life.  To help us practice being kind and helpful to others. To improve our self confidence and positive self talk.   To help us practice working through tough workouts.   

 

Strength
 Every week for strength we do at least one day of a press movement.  Today we are doing push press.  Work on having the bar resting on your shoulders at the start of the movement.  Get your legs involved as much as possible.  Also, focus on driving to the finish position with active shoulders (head through the window), tight glutes, and legs.
Workout Strategy
 Taking a new twist on a classic CrossFit Benchmark workout.  The rep scheme is Barbara but with a fixed working time for each round.  Push yourself as hard as you can to get as many reps done in each 3 minute round.  Know your strengths and weaknesses.  You should still plan on having set rests if you know a movements is difficult.  Don’t be afraid to scale the push ups using an elevated bar position.  The more time you can spend working today the better.  I don’t want to see a lot of resting during the round.  You get a set three minutes after each round.  There is a minimum score required to be Level 3 & 4 today. 
Workout of the Day
Strength of the Day  Push Press: 5 every minute for 10 minutes
Level 1:   As Many Reps as Possible:20 Ring Rows

30 Elevated Push Ups

40 Sit Ups

50 Squats

 

*3 Minutes on 3 minutes off for 5 sets.

Start your next round where you left off.

Level 2:   As Many Reps as Possible:10 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

 

*3 Minutes on 3 minutes off for 5 sets.

Start your next round where you left off.

Level 3:  As Many Reps as Possible:20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

 

*3 Minutes on 3 minutes off for 5 sets.

Start your next round where you left off.

Level 3 must score a minimum of 560 reps

Level 4:  As Many Reps as Possible:20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

 

*3 Minutes on 3 minutes off for 5 sets.

Start your next round where you left off.

Level 4 must score a minimum of 700 reps

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