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
“Fear Management”  is  the main topic that Tony Blauer speaks about in his SPEAR (Spontaneous Protection Enabling Accelerated Response) self defense program.  SPEAR is a concept that we are all naturally hard wired to avoid danger.  We instinctively move away and raise our hands to protect our head when we perceive danger.  Tony has incorporated his system into CrossFit because of the commonality of movements.  But that is not what I’m hear to talk about.  I’m here to talk about the topic of “fear management.”  Why do we freeze while attempting a box jump that is just an inch higher than the height we just successfully jumped?  Why does a lift all of a sudden seem impossible to accomplish when it is just a few pounds heavier then a lift we have done?  Why do people not fight back when faced with a physical attack or threat?  Founder of CrossFit, Greg Glassman, says it is because we are afraid to lose.  I would have to agree.  We begin to doubt our abilities which freezes our neurological response.  The muscle won’t react because the mind doesn’t believe it can win.  CrossFit allows us to practice our fear management skills.  We allow ourselves to be successful.  We plan and get better at a variety of movements.  How would you react if you were attacked?
 Workout Strategy
3 part workout.  Everyone will start the run together.  Run as fast as you can because you don’t start the 2nd part of the workout until the five minute mark.  If you can run in 1 minute 30 seconds you will get a 3 and 1/2 minute break.  Part 2 of the workout should take no more than 10 minutes.  Level 4 aspiring athletes should go for less than six minutes for Part 2.  Be smooth on the first two movements.  Make sure to use your hips and shrug your shoulders on the Sumo Deadlift high pull.  Don’t try to use your arms to much.  You will need your arms on the Pull Ups.  Thrusters are on the heavier side but you only have to do 10.  Once finished with part 2 you will get a 2 minute break and then row 500 meters as fast as possible.  Work hard and have fun.
 
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:

 

Sprint 400 meters

At the 5 minute mark begin

50 Mountain Climbers

40 Sit Ups

30 KettleBell Sumo Deadlift High Pull, 26/18#

20 Ring Rows

10 Thrusters, 45/22#

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

50 Mountain Climbers

40 Sit Ups

30 KettleBell Sumo Deadlift High Pull, 35/26#

5 Pull Ups

10 Thrusters, 65/45#

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

50 Mountain Climbers

40 Sit Ups

30 KettleBell Sumo Deadlift High Pull, 53/35#

20 Pull Ups

10 Thrusters, 95/65#

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

50 Mountain Climbers

40 Sit Ups

30 KettleBell Sumo Deadlift High Pull, 70/53#

20 Chest To Bar Pull Ups

10 Thrusters, 135/95#

Rest 2 minutes 

500 Meter Row 

*Run less than 1 minute 20 seconds

*Row less than 1 minute 45 seconds

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