Motivation
 “I’m just not motivated today”  I hear that from time to time in the gym.  It goes off in my own head all to often in the morning when I should be getting up.  We need to strike that from our thoughts.  Sarah tells my that I shouldn’t use the word HATE.  But, I Hate when I hear people say “I’m just not motivated today.”  I understand that this could be true, but when you step into Mission CrossFit you can never allow yourself to be unmotivated.  For 60 minutes the only thing that needs to matter is YOU.  This is your time.  Leave all your worries at the door.  Your bills, kids, to do list, work, relationships, whatever.  For 60 minutes you get to harness all that energy, anger even, and separate yourself from the rest of your world.  For 60 minutes all that matters is that you are completely focused on being your best.  It is YOU versus the workout.  You have to expect to win.  Don’t allow yourself to ever give up on a workout.  The gym is training place for the world.  Life is hard.  The workouts are hard.  We only train for success.  We win at everything we do.  Winning or losing is a habit.  What habits do you want in your life?  Show me how bad you want it, don’t tell me.  
Strength
Something different for the strength today.  We want you to warm up to 70% of your 5 rep max and then complete one set as many reps as you can possibly do.  This has to be continuous motion meaning the bar touches the ground and immediately goes back up.  You can pause in the up position but not on the ground.  Keep good technique.  This is as much a mental exercise as it will be physical.  Once you pick up the bar you need to go to a place mentally where stopping is not acceptable.  Example: if your child or loved one’s life depended on you doing one more rep could you?  Will you?  Do not give up.
 
Workout Strategy
Each round is an all out sprint as you rest the same amount of time it takes you to complete the round.  If it takes you 3 minutes to complete a round then you rest for three minutes.  You must start your fourth round before the 20 minute mark.  You may need to pace the Handstand push ups and this strategy may have to change from round to round.  Be smart, listen to your body, and make adjustments accordingly.  Really push the runs.  There is lots of rest and the last portion of the run is down hill.
Workout of the Day
Strength of the Day                                                Deadlift: Max reps @ 70% of your 5 rep Max – Must be touch and goes from the ground – no re grip on the ground.
Level 1: 

4 Rounds for total time

12 Push Ups

Run 400 m

 

Rest 1:1

 

Strict 20 minute cap.

Level 2: 

4 Rounds for total time

12 Pike Push Ups

Run 400 m

 

Rest 1:1

 

Strict 20 minute cap

Level 3: 

4 Rounds for total time

8 HSPU

Run 400 m

 

Rest 1:1

 

Strict 20 minute cap.

Level 4:

 

4 Rounds for total time

12 HSPU

Run 400 m

 

Rest 1:1

 

Strict 20 minute cap.

To Get more Awesome: 30 Ball Slams