Burpee Challenge:
Did you complete the Challenge?  Did you sign up for your shirt?
Motivation
Jackie (81 years old) was back in the gym Wednesday morning working out.  In case some of you were unaware, Jackie wasn’t feeling well after the workout on Monday morning and was ultimately transported to Mission Hospital.  She was released two and a half hours later after receiving an IV and numerous test.  It was determined that she was dehydrated.  She followed up with her primary doctor Tuesday and got cleared to workout.  Her comment to me was that she was glad to be back and that she was glad that she was here when she needed help.  The out pouring of concern and love shown towards Jackie was inspiring.  Let us learn a lesson from Jackie.  Keep yourself hydrated.  Listen to your body.  If you get knocked down, get yourself checked out, and then get back to what you love.  I had a good conversation with Jackie after her workout.  She expressed her appreciation for what Mission CrossFit has done for her.  It has increased her strength, stamina, balance, and allowed her to do things she though she would never be able to do again.  Exercise is the fountain of youth.  Stay Strong.  Stay Positive, Be Awesome.
Strength
Front Squats
Workout Strategy
There are three energy systems the body uses to complete physical activity.  The Phosphogen, Anaerobic, and Aerobic.  The next few days we are going to focus on the Aerobic energy system.  To keep it simple the Phosphogen and Anaerobic systems are used for very short and intense periods of working out.  Phosphogen is for 10 seconds or less.  Anaerobic is for intense movement up to 2 minutes.  Longer than 2 minutes is Aerobic.  We must understand that all three systems are in constant use.  It is the activity that determines which one is predominately in use.  In CrossFit we try to tax the Anaerobic system.  Even on longer workouts we try to have bursts of high intensity followed by set rest so the system can recover.  To focus on the Aerobic system we don’t want to get out of breath to the point we have to stop and rest.  So we are helping to control the intensity by keeping you at stations for a set amount of time.  
Workout of the Day
Strength of the Day                                                Front Squat
Level 1:

 

(2 Rounds – 30 minutes)

7 minute 30 second Row for Distance

30 seconds at each station (3 rounds)

5 Russian Twists

5 Med Ball Cleans

5 Ring Rows

5 Elevated Push Ups

5 Ab mat Sit ups

Level 2: 

 

(2 Rounds – 30 minutes)

7 minute 30 second Row for Distance

30 seconds at each station (3 rounds)

6 Russian Twists

6 Med Ball Cleans

6 Ring Rows

6 Push Ups

6 Ab mat Sit ups

Level 3:

 

(2 Rounds – 30 minutes)

7 minute 30 second Row for Distance

30 seconds at each station (3 rounds)

7 Russian Twists

7 Med Ball Cleans

7 Pull Ups

7 Push Ups

7 Ab mat Sit ups

Level 4: 

 

(2 Rounds – 30 minutes)

7 minute 30 second Row for Distance

30 seconds at each station (3 rounds)

8 Russian Twists, 20#

8 Med Ball Cleans, 20#

8 Pull Ups

8 Push Ups

8 Ab mat Sit ups

To Get More Awesome –  30 Box Jumps