Motivation
 As many of you know I run a program for the students of Sliverado High School which is located on the other end of Via Fabricante.  Students from the school come to Mission CrossFit on Monday, Wednesday, and Friday at 1:30 pm and participate in a CrossFit class.  The principal, Mr. Gordon, identifies students who are interested in the program and sends them to us.  Mr. Gordon interviews the students and checks on their attendance, grades, and citizenship before approving them for the program.  The students can receive outside PE credit for attending.  I do not charge the students to participate.  A few months ago I was invited by Mr. Gordon to be Silverado’s Principal for the Day.  This is a program that on a designated day, every school in the district has a member of the community come to the school for a few hours and spend time with the principal.  Last Wednesday was the day of the program.  I went to Silverado and Mr Gordon gave me a tour of the school which included observing many of the classes and meeting most of the teachers and staff.  It was also great to see the students who participate in the CrossFit Program at school.  Mr. Gordon and I talked about the challenges his school faces.  I will go into greater detail with a few of the topics and my observations throughout this weeks Motivation.    We then had lunch with the other Principals and their Guests at the school district’s office.  I didn’t quite realize the significance of the event until we got to the lunch and I met the other guests.  Some of the guests included the Mayors of Mission Viejo, Lake Forest, Laguna Hills, and Rancho Santa Margarita.  To be continued….
Strength
Day 1
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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