Announcements
Tough Mudder.  We were able to secure a team spot for the event.  So DO NOT register on-line.  We will have you register in a week once we get a team code for those who wish to participate.  We will have 25 spots and we were able to get 10% off.  We will need to start training specifically for this event so look for upcoming training announcements.  The course is 10-12 miles so we will need to get out for a few long distance runs.
Motivation
I received great news from one of members last week.  Socorro told me that she just got her results from a recent bone density test that she took.  She won’t like that I’m giving away her age but I think it is important for context.  Socorro is 63 years young.  After the last bone density test she had her doctor told her she was pre-osteoperosis.  This time her bone density went up to normal.  This is contrary to what most health care professionals will tell you.  That after a certain age you will only lose bone density.  This is the second case for us here at Mission CrossFit where we have had women in their 60’s gain bone density.  It is because high intensity, impact movements, and weight training is what is need for healthy bones.  We need to run and jump when we can.  We need to lift weights.  My comment to Socorro is that we made her younger.  She has a younger and healthy body than when she started.  Great job Socorro.  Keep up the hard work.  
Strength
Next week we will be testing our strength gains.  So get ready to set some new Personal Best in Front Squat, Deadlift, and Push Press.
 Workout Strategy
 Three parts to today’s workout.  First, see if you can beat your last 400 meter sprint time.  To get faster you must push yourself to keep moving.  On the second part try to keep each movement to 30 seconds.  We have used this pace a lot lately and are seeing great results.  We know every one can do at least 5 burpees in 20 seconds so you should get a rest even on the burpees.  Last phase is back to the rower.  We have been doing a lot of rower sprint intervals so lets see what we can do.  So why did I call today’s workout “Cardio Thursday?”  Because of the movements will spike your hear rate especially if you are not moving efficiently.  Control your breathing and stay focused to the 30 second intervals and you will do fine.   
Workout of the Day
Strength of the Day                                                Day 1:EMOM for 5 sets – Front SquatEMOM for 5 sets – Push Press

Day 2:

EMOM for 5 sets – Back Squat

Level 1:

 

“Cardio Thursday”

Run 400 Meter

Start at 5:00

10 Min AMRAP

5 Wall Balls

5 Sumo Deadlift High Pull

5 Burpees

Rest 2 minutes

Row 400 Meter

Level 2:  

 

“Cardio Thursday”

Run 400 Meter

Start at 5:00

10 Min AMRAP

6 Wall Balls, 14/10

6 Sumo Deadlift High Pull, 55/35#

6 Burpees

Rest 2 minutes

Row 400 Meter

Level 3:

 

“Cardio Thursday”

Run 400 Meter

Start at 5:00

10 Min AMRAP

7 Wall Balls, 20/14

7 Sumo Deadlift High Pull, 65/45#

7 Burpees

Rest 2 minutes

Row 400 Meter

Level 4:

 

“Cardio Thursday”

Run 400 Meter

Start at 5:00

10 Min AMRAP

8 Wall Balls, 20/14

8 Sumo Deadlift High Pull, 75/55#

8 Burpees

Rest 2 minutes

Row 400 Meter

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