Announcements / Activities
Burpee Challenge will start on Monday.
Motivation
What motivates you to be your best?  I’m thankful for the environment we have here at Mission CrossFit.  It is supportive and encouraging.  It is becoming increasingly competitive for all the right reasons.  Having a competitive mindset is crucial  to get us to push through the mental barriers that come with intense workouts.  It is the type of competition where we push ourselves to be our best and hope others perform to the best of their ability.  All positive.  I despise negativity.  As a police officer I saw all the negativity that I ever want to see.  I have one main goal at Mission CrossFit.  Create an environment that is supportive.  Bring people together that want to be their best.  People that understand they need to work hard and push themselves.  I want people that focus on the goodness of others.  We all have things we can improve on and we need to strive to be better.  We do not need gossip or back bitting.  If you are looking for something wrong you will find it.  I like being happy and when I look for the simple joys and focus on the positive of any situation I find it.  Be awesome.  

Strength

Day 1, 2, 3, or 4

Workout Strategy
A classic chipper which is bookend by 400 meter runs.  Start the run at a slow pace so that you can handle the overhead squat.  If your Overhead Squat is not where it should be then do Front Squat.  Let us keep working on our shoulder mobility so that we can progress to overhead squats.  Break up all the other movements into manageable sets with limited breaks.  You should take no longer than two minutes at any given movement.  Pace yourself.  Level 3 needs to do the  workout in less than 15 minutes.  Level 4 less than 12 minutes.  The most time consuming movements will be box jumps and knees to elbows.  Remember, it is not how fast you start the workout, it is how well you finish.  Start slow and learn how to finish strong.
 
Workout of the Day
Strength of the Day                                                Day 1, 2, 3, or 4
Level 1: 

For time:

Run 400 meters …then

15 Overhead Squats or Front Squats

30 Push Ups

30 Box Jump, 20/16 inch

15 Hang Power Clean

30 Mountain Climbers

30 Knees Raises

15 Deadlift

then …. Run 400 meters

Level 2:

 

For time:

Run 400 meters …then

15 Overhead Squats or Front Squats, 65/33#

30 Push Ups

30 Box Jump, 20/16 inch

15 Hang Power Clean, 65/33#

30 Mountain Climbers

30 Knees to Elbows

15 Deadlift, 65/33#

then …. Run 400 meters 

Level 3: 

 

For time:

Run 400 meters …then

15 Overhead Squats or Front Squats, 95/65#

30 Push Ups

30 Box Jump, 24/20 inch

15 Hang Power Clean, 95/65#

30 Mountain Climbers

30 Knees to Elbows

15 Deadlift, 95/65#

then …. Run 400 meters

*Less than 15 minutes

Level 4:



For time:

Run 400 meters …then

15 Overhead Squats or Front Squats, 135/95#

30 Push Ups

30 Box Jump, 24/20 inch

15 Hang Power Clean, 135/95#

30 Mountain Climbers

30 Knees to Elbows

15 Deadlift, 135/95#

then …. Run 400 meters

*Less than 12 minutes

To Get More Awesome – 41 supermans