Motivation
What I witnessed at this weekend’s Tough Mudder in Temecula reinforces what we try to do everyday a Mission CrossFit.  We saw people being encouraged and at times lifted up by others to accomplish seemingly insurmountable obstacles.  With the help of others we can accomplish anything.  We witnessed a team that had a member in a wheel chair.  Another team had a wounded veteran who had lost both legs and an arm.  Team members had harnesses and ropes to help get through each obstacle and through the course.  Our own team members completed tasks that they would not otherwise do on their own.  Everyone successfully completed the monkey bars.  Our team members conquered fears by taking the plunge from 15 feet high.  Saturday’s race wasn’t about your time or how you compared to others it was about getting out of your comfort zone and just finishing.  All of our team members completed the course.  Muddy, tired, scrapes, cuts, and bruises where signs of the struggle.  I wish I was better with words and could describe to you all the amazing things we experienced from this race.  What I know is that all of you are far more capable than you give yourself credit for.  After this weekend I believe everyone from our gym could complete a Tough Mudder.  Embrace the struggle.  Take care of others, and make it an amazing week.
Strength
What have you learned about Front Squats?  What technique have you been applying that is making the lifts easier?  Look for ways to improve.  Try your best to do the perfect Front Squat.
Workout Strategy
Why am I trying to get you to pace a workout?  Because it forces you to take an honest look at your abilities.  It forces you to be constantly aware of what you are capable of.  What you have accomplished and what you should be able to accomplish. This allows us to complete the most amount of work.  It should encourage is to finish strong.  While the repetitions are in small sets the movements are just hard enough to get you plenty tired.  Once Pull Ups or Dips start to fail then the workout can get very difficult.  The workout is broken into three parts.  A 3 minute AMRAP followed by a 6 Minute AMRAP and back to the 3 minute AMRAP.  No breaks, just 12 straight minutes.  The reps are short so your breaks will come in the transitions between movements.  Try to go fast on the Burpees.  This is where you get the most out of this workout.  Simple movements that when done well will give you a very good workout.  If you can not do 30 straight Double Unders then you should not do them in the workout.  Keep practicing.  Just like those still working on their pull ups, so they can start doing them in workouts.  For scoring I would like you to write down the  three separate scores and the total.  For example:  75, 204, 51 = 330
 
Workout of the Day
Strength of the Day Front Squat: 5 Every Minute for 5 minutes
Level 2: 

 

12 Minute Workout of the following

 

3 Minute As Many Repetitions as Possible

5 Ring Rows

5 Box Dips

6 Minute As Many Repetitions as Possible

30 Jump Ropes

8 Burpees

3 Minute As Many Repetitions as Possible

5 Ring Rows

5 Box Dips

Level 2: 

 

12 Minute Workout of the following

 

3 Minute As Many Repetitions as Possible

3 Pull Ups

3 Dips

6 Minute As Many Repetitions as Possible

30 Jump Ropes 

10 Burpees

3 Minute As Many Repetitions as Possible

3 Pull Ups

 Ring Dips

Level 3:

 

12 Minute Workout of the following

 

3 Minute As Many Repetitions as Possible

5 Pull Ups

5 Ring Dips

6 Minute As Many Repetitions as Possible

30 Double Unders

12 Burpees

3 Minute As Many Repetitions as Possible

5 Pull Ups

5 Ring Dips

Level 4: 

 

12 Minute Workout of the following

 

3 Minute As Many Repetitions as Possible

5 Chest to Bar Pull Ups

5 Ring Dips

6 Minute As Many Repetitions as Possible

30 Double Unders 

12 Burpees

3 Minute As Many Repetitions as Possible

5 Chest to Bar Pull Ups

5 Ring Dips

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