Announcements
Thanksgiving morning team/family workout at the Youth Athletic Park on Olympiad Road next to Lake Mission Viejo.  We did this last year and had about 150 participants.  An event that was one of the Highlights of Mission CrossFit.  We hope that if you are in town that you will plan to join us again.  It will be the same format of a workout scavenger hunt.  It is designed for the whole family.  Mark it on your calendar and plan to be there.  We will add a few more stations to make it even more challenging for those who need to burn off extra calories in anticipation of Thanksgiving dinner.  
Not to overlook Thanksgiving but with the busy Holiday Season we thought it best to announce or annual Mission CrossFit Holiday Party.  This party will be held on Friday December 6th at 6 PM.  Please plan to attend.
 
Motivation
It is the middle of November and I was thinking Wednesday morning how hot it was.  I am not complaining.  I am grateful for such beautiful weather.  We are fortunate to have such great weather.  What are you doing to take advantage of the great weather.  The sunrises and sunsets have been remarkable the last few days.  Take the time to catch either the sunrise or the sunset.  Take that 5-10 minutes to allow yourself to relax and appreciate the moment.  To be so busy the beauty around you passes you by unnoticed.
 Workout Strategy
Another 3 part workout.  We are helping you take the guess work out how fast to go during a workout.  We are breaking these workouts into 30 second intervals.  Try to accomplish the pull ups in 30 seconds and then complete the box jumps in the next 30 seconds.  This will keep you on a pace that will allow you to complete the workout in the designed requirement.  This also gives you a better way to asses if you are in the right level.  Remember each workout varies.  You may be better at some movements than others.  We want everyone to get their first pull up or improve their efficiency at pull ups.  At the same time we want to see you get better at running and rowing.  To get better at these movements there are two trains of thought.  Do them a lot at a slow pace or do just a few at a really fast pace.  I assume you would rather run one 400 meter run then to do 4 of them.  Same with rowing.  There is a lot you can learn about your abilities in today’s workout.  
 
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

Day 3: EMOM for 5 sets – Deadlift

EMOM for 5 sets – Push Press

Level 1: 

Sprint 400 meters

At the 5 minute mark begin

10 Rounds (Every 30 Seconds)

10 Ring Rows

6 Box Jumps

Rest 2 minutes

500 Meter Row

*Run more than 2 minute 0 seconds

*Row more than 2 minute 15 seconds

Level 2:  

Sprint 400 meters

At the 5 minute mark begin

10 Rounds (Every 30 Seconds)

4/2 Pull Ups

6 Box Jumps, 20/16″

Rest 2 minutes

500 Meter Row 

*Run less than 2 minute 0 seconds

*Row less than 2 minute 15 seconds

Level 3: 

Sprint 400 meters

At the 5 minute mark begin

10 Rounds (Every 30 Seconds)

8/5 Pull Ups

8 Box Jumps, 24/20″

Rest 2 minutes

500 Meter Row

*Run less than 1 minute 40 seconds

*Row less than 2 minute 0 seconds

Level 4: 

Sprint 400 meters

At the 5 minute mark begin

10 Rounds (Every 30 Seconds)

10/8 Pull Ups

10 Box Jumps, 24/20″

Rest 2 minutes 

500 Meter Row 

*Run less than 1 minute 20 seconds

*Row less than 1 minute 45 seconds

Get more awesome: 40 Ab Mat Sit Ups