Announcements / Activities
Burpee Challenge is going awesome.  My four older kids are also doing the challenge.  The girls are paired up and the boys are paired up.  Ryan, my youngest joins me with my burpees if she sees me doing them.  Stay positive and have fun with it.  Include other family or friends.
Saturday Mountain Biking
We will meet in the parking lot of Aliso and Woods Canyon Regional Park to begin riding at 7:00 am.  (Beat the heat)  The address is 28373 Alicia Parkway, Laguna Niguel, CA 92677
This park has everything from very novice riders to advanced riders.  Come one come all.  The first 1.5 miles are paved so even bring the little ones.  You can do an out and back and log in 3 miles.
Motivation
I had another member come up to me today and tell me how much he appreciates these motivation pieces.  We had a great conversation about it as well.  I admitted to him that most of these motivation pieces are self serving.  It is humbling to hear that people not only read them but are encouraged and uplifted by them.  When I say self serving what I mean is that they are opportunities for me for me to Recognize, Remember, and Give Thanks for what I consider great blessings in my life.  Days where I talk about staying positive and finding the simple joys in life are really a reminder to myself on days when I need it most.  Through these motivational pieces I have been able to refocus on the beauties and simple joys in life.  I have been reminded through reflection of how I’m surrounded by amazing people doing amazing things.  It has also opened up honest and personal conversations with many members at the gym that has created stronger bonds between us.  It is hard to let people into our lives.  Hard for us to admit that we need help.  I am grateful that Mission CrossFit has become a place where people come to get healthy.  A place that is a release from the pressures of life and allow us to grow physically and emotionally.  Keep supporting one another.  Stay positive.  Go out of your way to compliment one another.  It is impossible to not feel better about yourself when you give another a genuine compliment.

Strength

Push Press.  You should be able to lift more on the push press then on yesterday’s Thrusters.  Work from the bottom up.  Feet are shoulder width apart toes pointing forward.  With the bar on your shoulders, initiate the dip by allowing your knees to come forward and out, gaining a lot of torque in the lower legs.  Make sure you trunk (lower and upper back) stay upright.  DO NOT lean forward.  Drive through your heels and launch the bar off of your shoulders.  Squeeze your glutes which should lock your legs and create a solid foundation for the press.

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.  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                                                Push Press: 10 minutes to establish a 5 rep max
Level 1:

 

For time:

Run 400 meters …then

15 Overhead 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, 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, 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, 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