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
Today is my son Dallin’s 6th Birthday.  It is exciting and nerve wracking thinking about that little boy’s future.  He has so much energy and such a love for life.  Do you remember your childhood hopes and dreams.  Did any of them come true?  Why not?  Do you still allow yourself to dream?  Do not doubt yourself because of past failings.  Remember it is because of those failings that gives us wisdom to succeed.  See the world as a child does: with curiosity, wonder, and hope.  I remember as a young parent people telling us not to shelter our kids and teach them the realities of life.  Having seen much of the realities of life I wish to shelter my kids.  I aspire to teach them to be kind, compassionate, and loving.  I want them to see the bright side of life.  Misery likes company.  I hope to shelter them from those who like being miserable and look for confrontation.  I hope to provide the tools for Dallin to find joy in life.  To help those in need and be engaged in a worthy cause.
 Workout Strategy
 Today is an all out sprint workout.  There is a total of 9 minutes of working time so you will get lots of work done today.  Kettlebell swings, jumping squats, and pull ups are very quick movements.  In each 3 minute round the goal is to complete 3 cycles.  Move quickly between exercises.  Control your breathing, be smooth, and you will be fast.  Quick hips is the key to success today.  Right Blanca?  Use your kips on the kettle bell swings.
Workout of the Day
Strength of the Day                                                Day 1:

EMOM for 5 sets – Front Squat

EMOM 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:

 

3 Rounds of:

 

3 minute AMRAP

 

15 KB Swings

 

10 Jumping Squats, 22/10#

 

5 Ring Rows

 

*Rest 3 Minutes

 

 

 

 

Level 2: 

 

3 Rounds of:

3 minute AMRAP

15 KB Swings, 35/26#

10 Jumping Squats, 33/22#

2/1 Pull Ups

*Rest 3 Minutes

 

 

 

Level 3:

 

3 Rounds of:

3 minute AMRAP

15 KB Swings, 53/35#

10 Jumping Squats, 45/33#

5/3 Pull Ups

*Rest 3 Minutes

 

 

 

Level 4:

 

3 Rounds of:

3 minute AMRAP

15 KB Swings, 70/53#

10 Jumping Squats, 45/33#

5 Pull Ups

*Rest 3 Minutes

 

 

 

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