Announcements
Member Recognition Night
June 27th at 5:30 PM
Please plan to spend some time with your Mission CrossFit Family
Motivation
In the coming weeks we be launching a new workout program utilizing the small gym at Mission CrossFit.  I will be spending a majority of my time the next two weeks preparing for the launch.  We will be reorganizing the interior layout which will include some new equipment.  We will be repainting the interior new colors and building a pro shop area.  The new program is designed to offer more personalized workouts.  There will be a focus on cardio and the basic bodyweight movements.  Workouts are designed to be a total of 30 minutes from the time you walk in to the time you leave and will be offered in non class settings giving the greatest flexibility for those trying to get a workout in.  The intensity during the workout will be far more controlled than our typical CrossFit classes.  This doesn’t mean it will always be easier.  The new program allows us to give more appropriate volumes of work based on individual abilities.  This will be a great opportunity for those looking to start a fitness program but worried about the full CrossFit style classes.  We will also be utilizing the new program to help our CrossFit Athletes better understand their capabilities and how to pace themselves for optimal performance.  I am very excited about this new program.  It is a program born from the CrossFit methodology but refined by our experience over the past 9 years.  Times will be open for members to come in at their convenience.  There will be blocked out times for a new boot camp style class in the morning and our youth team training sessions in the evening.  I will be giving more details in the coming days so stay tuned.  If you don’t see me much the next couple of weeks chances are I am in the small gym, so come on by.
Strength
Finding the balance.  More is not always better.  You do need to keep pushing yourself.  If you haven’t increased weight in a while it is time to do so.
 Workout Strategy
 Don’t avoid this workout just because of the Burpees.  This is the only time this week that you will see Burpees in the Workout of the Day.  The goal of the programming is to make you as well rounded an athlete as possible.  Good athletes will spend a majority of their time working the fundamentals.  Today’s workout allows you to assess where you are.  A muscle up is nothing more than a pull up and a dip.  A burpee is merely a squat and a push up.  Jump split lunges are a lunge with the coordination and explosive power to jump and switch.  How good are you?  A well rounded athlete will be able to do Level 4 today.  A good athlete will not only be capable of completing the workout but will have a total working time of 7 minutes and 30 seconds.  The goal is to do the common uncommonly well.  If we are not capable of doing today’s workout then how can one expect to do the more advanced movements.  The muscle up takes fast elbows to get into the dip position.  Not much different from a clean.  You can’t clean heavy weight if you don’t have fast elbows.  There are only three fundamental movements the human body does.  It pushes, pulls, and squats up and down.  We have a million versions and combinations of these three movements.  Get good at these and you can do everything else.  More push ups, pull ups, and squats.  The only way to get better at these movements is to do them.  Doing curls and tricep extensions for example don’t make you better and push ups or pull ups.  These are movements you have to do to get better at them.
Workout of the Day
Strength of the Day                                                Day 1: EMOM for 5 sets: 10 Front Squat
Level 1:

 

5 Rounds for working time of:

9 Ring Rows, 9 box dips

10 Burpees

20 Jump Split Lunges

-Rest for 2 minutes after each round

Level 2: 

 

5 Rounds for working time of:

3 Pull Ups and 3 Dips

15 Burpees

20 Jump Split Lunges

-Rest for 2 minutes after each round

Level 3:

 

5 Rounds for working time of:

6 Pull Ups / 6 Ring Dips 

15 Burpees

20 Jump Split Lunges

-Rest for 2 minutes after each round

Level 4: 

5 Rounds for working time of:

3/2 Muscle Ups

15 Burpees

20 Jump Split Lunges

-Rest for 2 minutes after each round

Get more awesome: 16 Overhead squats (Technique)