Announcements
Holiday Schedule
Modified Schedule – December 24th (8:00 and 9:30am)
Closed – December 25th
Modified Schedule – December 26th (8:00 and 9:30am)
Modified Schedule – New Year’s Eve (Open for Morning Classes)
 Modified Schedule – New Years Morning (Open for Evening Classes)
PLEASE READ!!!
Presents for the Orphanage need to be in today so Jennifer can pick them up Friday Morning.  She took the first load of gifts from the tree.  So amazing knowing that those gifts will bring joy to a child this Christmas.
Motivation
For me working out probably has more psychological than physical benefits.  I know many of you also use CrossFit as an outlet to relieve stress.  With this in mind I believe it is very important that we try to understand people and there current circumstance.  Not just in the gym but during our every day encounters with people.  It has been great to get to know so many of you and be able to read your mood based off of your demeanor when you come in.  Tuesday night I had a great connection with one of our members.  I could tell when she came in that she had some steam to blow off.  This is actually a good thing when we have max lifts that we are working on.  So I worked with her during the Push Press and she ended up lifting more than she wanted to 🙂  After the workout I learned from her that it has been a tough couple of weeks.  She had just returned from a memorial service for a friend who was killed by a drunk driver.  That coupled with some other issues definitely explained her demeanor when she came in.  The most rewarding part of our conversation was that she left the gym with a smile.  I think we can do more for one another.  It doesn’t have to involve a lot of time.  Just a listening ear and a sincere desire to help them feel better.  Now go and be awesome.
Strength
Back Squat
 Workout Strategy
 The weight for this workout should be moderately difficult.  Unless you can do the 135/95# Level Four weight you should not be able to do more than 10 repetitions in a row.  Focus on good technique for the two movements.  Rack the weight on your shoulders to set yourself up for an efficient Jerk.  
12 Days of Mission CrossFit:
On the second day of CrossFit, Coach Jeff said to me, do:
2 Sit Ups
And a  Jumping-Up Bur-ur-pee
Workout of the Day
Strength of the Day                                                3 Rep Max Back Squat
Level 1:

 

30 Clean & Jerk

 

 

Level 2:  

 

30 Clean & Jerk, 95/65#

 

 

Level 3:

 

30 Clean & Jerk, 115/75#

 

 

Level 4:

 

“Grace”

30 Clean & Jerk, 135/95#  

 

Get more awesome: 180 seconds of a plank hold