Announcements
Thanksgiving morning team/family workout at the Youth Athletic Park on Olympiad Road next to Lake Mission Viejo.  We did this last year and had about 150 participants.  An event that was one of the Highlights of Mission CrossFit.  We hope that if you are in town that you will plan to join us again.  It will be the same format of a workout scavenger hunt.  It is designed for the whole family.  Mark it on your calendar and plan to be there.  We will add a few more stations to make it even more challenging for those who need to burn off extra calories in anticipation of Thanksgiving dinner.  
Not to overlook Thanksgiving but with the busy Holiday Season we thought it best to announce or annual Mission CrossFit Holiday Party.  This party will be held on Friday December 6th at 6 PM.  Please plan to attend.
Motivation
Looking at the bright side.  On Friday morning I found out that water heaters can burst.  There is a water heater in the small gym up above the bathroom / utility closet.  It took me about 10 minutes from the time it blew a hole in the top to the time I found the water shut off valve.  A lot of water comes out in that time.  The water caused a good amount of damage to the ceiling and a nice pool of water into the office and gym.  What is the bright side to having to remove everything from the closet, salvage what we could, have the drywall ceiling torn out in the bathroom, and clean up the water?  The bright side was it could have been so much worse.  There was someone in the gym when the heater blew.  Imagine if this had happened an hour earlier or even worse in the middle of the night or on Sunday Morning when none of the shops are even open.  I consider myself very fortunate that this happened when it did.  We know trials are going to come into our life.  Try to find the blessings hidden in them all.
Strength
Make sure you are going as low as possible.  If you feel your technique starting to slide then decrease weight.  I have recently dropped weight on my Daily Squats to work on technique.  We want to see an increase in range of motion as our #1 priority.  The strength will come.  Keep your focus on improved technique.
 Workout Strategy
Your goal should be to complete the run between 1:40 -2:30.  The Hang Power cleans should be done without break (30 seconds).  Toes to Bar we have seen are a major weakness in the gym.  Keep these in small sets.  If you do 5 every 15 seconds they will take 60 seconds.  If you are doing leg raises then try to keep a steady pace.  The leg raises should take no longer than 60 seconds.  The goal is to have everyone complete the workout in less than 12 minutes.  
Workout of the Day
Strength of the Day                                                None
Level 1: 

3 Rounds for time:

400 Meter Run

10 Hang Power Cleans, 

20 Leg Raises (Lying on your back while holding on to a post, raise your legs until they touch the post and then return them to the ground.  Keep your legs as straight as possible)

Level 2:  

3 Rounds for time:

400 Meter Run

10 Hang Power Cleans, 75/55#

20 Leg Raises (Lying on your back while holding on to a post, raise your legs until they touch the post and then return them to the ground.  Keep your legs as straight as possible)

Level 3: 

3 Rounds for time:

400 Meter Run

10 Hang Power Cleans, 115/75#

20 Toes To Bar

Level 4:
 

3 Rounds for time:

400 Meter Run

10 Hang Power Cleans, 155/105#

20 Toes To Bar

*Sub 10 minutes

Get more awesome: 20 weighted Good Mornings