Motivation
Here is an e-mail I received from a prospective member.  If you had a chance to talk to him what would you tell him about Mission CrossFit.  Do you think we will be able to help him with his goals?  What type of personal experiences would you share?  Do you think he will fit in here?  
I checked out your site and love what you guys are doing.  I’m 41, and play basketball.  Have played my whole life, love it.  That said, the stress of running my own business now for almost 10 years in the film industry and losing my parents has caused me to gain weight.  I try to run a couple times a week, mainly because I want to play ball on Saturday and not have a sore back, but unfortunately once bball is over, I binge the rest of the weekend and like most of us, nibble away the work I did.  This yo-yo has gone on forever, and needs to stop permanently.  I can’t do it on my own.  And you guys sound like the perfect place to right the ship and keep there.
Top that with I live on Ponderosa in Mission Viejo over by Claim Jumpers, and I see a guy not 5 houses away that goes all the time and he looks great!
Time to do this for my family, for my 2 little girls and for me.  I’m planning on coming Monday.  I assume ready to workout correct?
Workout Strategy
Split Jerks should be a weight that you can do five straight and maybe 10 if you maintain good technique and execute well.  This workout should be done in less than 7 minutes.  The only breaks should come during the pull ups and they should be short.  Keep your sets in small numbers so you don’t burn out.  We should be getting better at assessing or abilities.  Again look at your level and make sure you believe you can accomplish the total repetitions of each exercise in less than 7 minutes.  For level 3 and 4 that means you will need to complete 40 or 60 pull ups.  Can you do that?  If not drop a level, but after the last run go back to the pull up bar and see how much longer it would take you to complete  the additional 20 pull ups.  This will allow you to work on your weakness but still get the high power output that you get from not getting stuck at a certain movement.
Workout of the Day
Strength of the Day                                                What Day are you on?
Level 1: 200 meter sprint

5 Split Jerks

30 Ring Rows

10 Spilt Jerks

30 Ring Rows

5 Split Jerks

200 meter sprint

Level 2: 200 meter sprint

5 Split Jerks, 75/55#

10/6 Pull Ups

10 Spilt Jerks, 75/55#

10/6 Pull Ups

5 Split Jerks, 75/55#

200 meter sprint

Level 3:200 meter sprint

5 Split Jerks, 95/65#

15/10 Pull Ups

10 Spilt Jerks, 95/65#

15/10 Pull Ups

5 Split Jerks, 95/65#

200 meter sprint

Level 4:200 meter sprint

5 Split Jerks, 135/95#

30 Pull Ups

10 Spilt Jerks, 135/95#

30 Pull Ups

5 Split Jerks, 135/95#

200 meter sprint

To Get more Awesome: 3 minutes of Plank Position