Motivation
Last week I issued a challenge to you readers and received some great feedback.  Here is an e-mail I received from one of our members.  We have great people at Mission CrossFit.  Thank You all for motivating me.
Hi Justin,

I read your motivational pieces everyday when I look up the WOD online. I really enjoy reading them, and it’s great to see you stand for what you believe in…transforming your community (physically and emotionally) and making the world a better place to live!

I really appreciate how connected you are with your clients, and that you have made me feel so welcomed into the Mission Crossfit community.  I LOVE it so far, I’m seeing results, and every time I finish a WOD, I can’t wait to get back and do another one!  Thank you for the motivation and encouragement, it’s a nice change from the “globo” gym environment.

On a side note, have you ever heard of Landmark Education?  If not, it’s sort of a life coaching type of curriculum, and is about allowing people to transform their lives so that they are unstoppable and living a life they love. Every time I read your motivational section, it makes me think of Landmark, as a lot of what you are saying is part of the transformation that occurs with Landmark.  I’ll share with you my personal experience and how I ended up joining Mission Crossift.

A little over 2 years ago, I was diagnosed with rectal cancer, at the age of 36.  I had no family history, totally healthy (I thought), so this was completely unexpected for me.  That next year and a half I endured an 8 hour surgery, radiation and chemo treatments.  I’m happy to say now, that I’m cancer free and living life to the fullest! I’m also becoming an advocate for colorectal cancer detection and awareness for young people.  Typically, most people don’t get colonoscopies until they are 50, or unless they have symptoms.  For me, I ignored my symptoms, mostly because I was afraid, but also because I was uneducated.  So, I want to help other young people not have to go through what I’ve been through.  I’ve been putting myself out there to educate and become an advocate for others.  In June, I’m going to upstate New York to participate as a “model” in the 2014 Colondar (calendar).  It’s a project put on by the non profit organization called the Colon Club to raise awareness and educate others through sharing the stories of young (under 50) colorectal cancer survivors.

Now for the Landmark part…prior to participating in Landmark education, I wouldn’t have put myself out there like this, especially to be a “model” in a nationally distributed calendar, where I might be showing scars (on my belly). I’ve always been very self conscious of my body image, so this is huge for me!  By doing the work through Landmark, I’ve realized this is something I have to do to make a difference for others, and not be afraid, but be UNSTOPPABLE and FEARLESS, in everything I do!  I’m not letting that little voice in my head hold me back!

And that’s why I joined Mission Crossfit!! 🙂  My goal since joining in April was to lose some weight and get toned for this photo shoot in June. It’s all I’ve been focused on since Easter.  I’ve been committed to it, and I’m feeling great!  I’ve lost about 4 lbs, and inches all around my body.  The people there are great, and look forward to coming each day.  Thank you so much for being the space of inspiration, motivation, and transformation!

Sorry this is so long winded…:-)

See you soon,
Emily

Strength
Pull Ups are one of the best exercises for the human body.  If you haven’t got one yet think of how great it will be to get one and then you’ll be better then 95% of the population.  If you have them let us get better at them so you can start working on a muscle up and then you be better than 99.999% of the population.  Time to get awesome.
Workout Strategy
Today we are looking at 10 rep max type sets.  We have established a minimum weight standard for each level.  If even one set goes below the minimum standard then the low weight is your score.  Keep those elbows up and knees out.  You will start a set every 3 minutes.
 
Workout of the Day
Strength of the Day                                                Pull Up Progressions
 

Level 1:

 

 

 

Front Squat 10-10-10-10-10

Less than 115#/85#

 

*Set of 10 Every 3 minutes 

 

 

 

then …. 300 meter Row

 

Level 2:

 

Front Squat 10-10-10-10-10

115#/85#

*Set of 10 Every 3 minutes 

 

then …. 300 meter Row

Level 3:

 

Front Squat 10-10-10-10-10

155#/115#

*Set of 10 Every 3 minutes

 

then …. 300 meter Row

Level 4:

 

Front Squat 10-10-10-10-10

185#/135# or More

*Set of 10 Every 3 minutes 

 

then …. 300 meter Row

Get more awesome: 113 Cherry Pickers