I hope that you had a wonderful weekend.  I am looking forward to Monday as I will get to work with many of you.  Start getting excited about what you are going to accomplish in the gym this week.  Commit yourself to working on your weaknesses.  Let us be grateful for our health and strength.  I bring this up because I just learned that Peaches’ husband has been diagnosed with Leukemia.  She informed us that she will be taking time off to focus on taking care of her family.  This saddens me to hear that members of our Mission CrossFit family are going through such trials.  Let us take a moment to reflect and be grateful for our own health.  Let us be motivated to work hard.  I know many of us work out to release stress from our daily lives.  Let us be supportive and encouraging of one another.  Please continue to make Mission CrossFit a place where we can gather as friends and family in the best possible environment.
Workout Strategy
Today’s workout is Seven Rounds.  Each round is 2 minutes long with a 1 minute break between each round.  The design of today’s workout is to keep the intensity as high as possible.  I don’t want to see people taking it easy because rounds 6 and 7 will get hard.  All the rounds should be hard.  Your cardiovascular system will respond and adapt best the more stress you can put on it.  Do as many push ups as you can during each round.  Use the mental strategy that if you have the last 30 seconds of each round to do push ups that once you are finished you have 2 minutes and 30 seconds break until you have to do push ups again.  Sure, you will have to row and do box jumps, but those are not push ups.
For the Strength of the Day
I am going to get in your face a little here.  Not intending to offend anyone but to tell you how it is.  Like a football coach trying to get the most out of his players.  Like a coach trying to let his athlete know what their real potential is.  Most of us are no where near our potential strength as an athlete.  We limit ourselves by our belief that we can’t do something, that things are to hard or heavy.  Please, start mentally preparing yourself to succeed.  Set your expectations higher.  Expect to lift heavier than you ever have.  For those of you worried that you will bulk up.  Stop it.  We do not lift heavy enough, often enough to bulk up.  Look around the gym.  Many of our members and trainers have been doing CrossFit now for years and no one is overly bulky or not feminine.  They are lean and strong.  If you want muscle definition than you have to lift weights heavier than you currently think you should.  Let’s have a great week.  I want to see how many PR’s we can set this week.  Be amazing.
Workout of the Day
Strength of the Day                                                Push or Split Jerk – 10 minutes to establish a 1 rep Max
Level 1
 

7 Rounds for total Push Ups of:

2 Minutes to complete –

Row 20/15 Calories

12 Lateral Box Jumps 

Max Effort Push Ups

*Rest 1 minute after each round


Level 2
 

7 Rounds for total Hand Release Push Ups of:

2 Minutes to complete –

Row 20/15 Calories

12 Lateral Box Jumps 16/ 12 inches

Max Effort Hand Release Push Ups

*Rest 1 minute after each round


Level 3
 

7 Rounds for total Pike Push Ups of:

2 Minutes to complete –

Row 20/15 Calories

12 Lateral Box Jumps 20/16 inches

Max Effort Pike Push Ups

*Rest 1 minute after each round

 

Level 4
 

7 Rounds for total Hand Stand Push Ups of:

2 Minutes to complete –

Row 20/15 Calories

12 Lateral Box Jumps 20/16 inches

Max Effort Hand Stand Push Ups

*Rest 1 minute after each round

 

Get more awesome:  2 minutes of flutter kicks