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
An Armistice, or temporary cessation of hostilities, between the Allied nations and Germany went into effect on the eleventh hour of the eleventh day of the eleventh month putting an end to the fighting of World War I. For that reason, November 11, 1918, is generally regarded as the end of “the war to end all wars.”  In 1938, November 11th officially became Armistice Day, a legal holiday.  In 1954, after World War II, the Korean War, and at the urging of the veterans service organizations the word “Armistice” was replaced with “Veterans” to honor American veterans of all wars.   This was signed into affect by President Eisenhower.  The Veterans Day National Ceremony is held each year on November 11th at Arlington National Cemetery . The ceremony commences precisely at 11:00 a.m. with a wreath laying at the Tomb of the Unknowns and continues inside the Memorial Amphitheater with a parade of colors by veterans’ organizations and remarks from dignitaries. The ceremony is intended to honor and thank all who served in the United States Armed Forces.
By knowing and understanding the significance of this date in history, I believe it will allow for a more reverent observance of the holiday.  With the sacrifice of so many men and women (All gave some, some gave all) over the years it is fitting that we celebrate this holiday by enjoying our freedoms and giving a prayer of thanks for all those who have answered the call.  I am thankful for my Father who served for 20 years in the United States Marine Corps and a cousin who is currently serving in the United States Marine Corps.  We have many veterans who train alongside of us in the gym.  Let us show our appreciation to them by our handwork and sweat in the gym today.  
Strength
There is no strength today.  
 Workout Strategy
 In honor of Veteran’s Day we will be doing a Hero Workout posted by CrossFit HQ on October 20, 2013.
U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.
Hero Workouts by their design are supposed to be very difficult.  They are not designed to be good training workouts.  They are designed to challenge you to your physical limit thus challenging you mentally.  We will take this Hero workout and do a team version.  Our Veterans joined the armed services for a variety of reasons but all were trained to work together in a team setting.  We can accomplish far more together than we ever could as an individual.  Thus, today there is the team option.  You can break up the repetitions however you see fit.  You do not have to equally share the workload.  The squat should be about 20% heavier than you have been doing for the squat portion of our strength.  This is the heavy part of the workout.  The run/walk is down by carrying a single barbell.  This needs to be done as a team, each holding one end of the barbell above your head as you walk.  Encourage one another and help each other.  
Workout of the Day
Strength of the Day                                                None
Level 1:

 

Partner Workout

One partner works at a time

4 Rounds

22 Burpee Jumping Pull Ups

Back Squat, 22 Reps

Run/Walk 300 Meters with 45# Barbell Overhead

Level 2: 

 

Partner Workout

One partner works at a time

4 Rounds

22 Burpee Jumping Pull Ups

135# Back Squat, 22 Reps

Run/ Walk 300 Meters with 65# Barbell over head

Level 3:

 

Partner Workout

One partner works at a time

4 Rounds

22 Burpee Pull Ups

185# Back Squat, 22 Reps

Run/Walk 300 Meters with 95 Barbell over head

Level 4:

 

“Walsh”

4 Rounds

22 Burpee Pull Ups

185# Back Squat, 22 Reps

Run 200 Meters with 45 Plate over head

Get more awesome: Drink 24 ounces of water.