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.
Kaizen Youth Club
Kaizen Youth Club is a California non-profit 501(c)(3) and part of Steve’s Club National Program designed to serve At Risk Youth in our community.  We have lots of opportunity to do good right here in our own town.  This is the third school year I have had students from the Silverado Continuation High School at the other end of Via Fabricante.  The first year I had four consistent students participate in the classes.  The second year we started our with eight students and had 4 the remained consistent through the year.  So far this year we have 20 students enrolled in our program and it is growing every week.  Average attendance has been at 90%.  14 of the students have not missed a class since they started.  I am seeking monetary donations to help with the incentive program for the kids.  Example: If they attend 6 consecutive classes then they receive a Mission CrossFit T-Shirt. Each visit is worth a certain amount of points that they can use towards other CrossFit or Athletic gear.  We are seeking one time donations or monthly contributions.  I have estimated that it will cost approximately $45/ month for each student.  This price is what it would cost if the student earns all the incentives which are listed below.  To do this would take 3 months without missing a single class.  
$10 = T-shirt
$20 = Shorts
$30 = Sweatshirt
$75 = Reebok CrossFit Shoes
Donations 
Kaizen Youth Club, Inc
24002 Via Fabricante #201
Mission Viejo, CA 92691
Motivation
We had a great turnout at Mission CrossFit’s first ever Member Recognition Night.  We awarded members who have completed (and Checked in) at least 100 workouts.  We also got to recognize those who have completed 250 or more workouts.  Mission CrossFit just celebrated it’s fourth anniversary of being a CrossFit affiliate.  We have come a long way from our garage gym days.  Sarah and I feel tremendously blessed to have such a strong Mission CrossFit family.  It is very humbling for us to have so many turn out on a Friday night.  We missed those that could not make it.  We are grateful for those who have helped with various construction projects within the gym including the fans, vents, showers, equipment racks, wall mounted pull up rack, and newly installed merchandise display.  All of you have been an integral part in building and realizing our dream of making people better.  Thanks for your hard work and compassion towards one another.
Strength
More is not always better.  There is a reason why we have started with light weight.  We need to allow the body to adapt to the workload.  The stronger you get the more time you will need to put into maintaining your strength and staying healthy.  There is a fine line between healthy strength and overall strength.  With greater strength comes more potential for injury.  As I find myself well into this new strength program I am also finding that it is taking more time to keep myself healthy.  I need to spend more time with mobility to limit the soreness and help the body recover.  So many of us want the results without the work.  Don’t be in a hurry during this new strength program.  Allow yourself to focus on better movement.  Allow yourself to get into the habit of stretching more and taking the time to take care of your body.  We have seen many people try to get stronger without doing all the steps.  It doesn’t work and only leads to injury and more setbacks.  Let us do this the right way.  Be consistent and disciplined.  
 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 of Strength for the week:EMOM for 5 sets: 10 Front Squat

EMOM for 5 sets: Push Press

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)