Announcements
Tough Mudder Update.
I have registration codes for those wishing to participate in the October Tough Mudder.  E-mail me for your code.
Motivation
The CrossFit Games started last Wednesday and completed Sunday night. I took Daniel and Dallin to watch the competition which was held at the Stub Hub Center in Carson.  We have gone every year since the games started being held here in Carson.  This year I wasn’t plan on going because so much of it was televised live on ESPN.  I’m glad I went and we will make a bigger push next year to get you guys to attend at least one of the days of competition.  It is a truly amazing sporting event because I would guess that everyone attending participates or has participated in CrossFit workouts.  We know how hard the workouts can be.  We know how difficult it can be to keep yourself going.  During each heat I witnessed what I have witnessed every year.  The crowd cheers just as loud for the last place person as they generally do for the winner.  The loudest cheers comes to those who are really struggling.  It is an appreciation for the athletes that I have never witnessed in another sport.  These athletes this weekend may be doing things we will never be capable of doing but their struggle is the same.  Pushing ourselves to be our best.  Check out the Watch ESPN website for all the replays from the weekend.  Warning…It will make you want to work out.
 Workout Strategy
  This week we are going to show you what you have accomplished the last few months at Mission CrossFit.  We are going to test the three lifts we have been working day in day out to improve.  We have been preparing you for this week for the past two months.  You have all seen strength gains and improvements in technique.  Have you realized the improvement that has come between your ears.  Confidence is what allows us to truly reach our potential.  With more strength and better technique you can go into these lifts knowing you are going to lift more than most of you though you ever would.  Each day will consist of setting a new personal best and then hitting a benchmark or version of a CrossFit benchmark workout.  This will allow you to see and appreciate just how far you have come.  The great thing about working out is that putting in the time and effort will give you positive results.  Time to bring  energy an excitement that you have been saving.
 
Workout of the Day
Strength of the Day                                                Day 1: 10 minutes to establish a3 Rep Max Front Squat
Level 1:  8 Rounds 

10 Ring Rows

10 Push Ups

10 Sit Ups

10 Squats

Level 2: 4 Rounds

5/3 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats

 

Level 3:4 Rounds

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats

 

Level 4:“Angie”

100 Pull Ups 

100 Push Ups

100 Sit Ups

100 Squats

Get more awesome: Get ready to set more new Personal Bests all Week.