Announcements & Up Coming Activities:
April 12th.  Were will you be.
Motivation
It is great to be back in the gym and be with all of you.  It was a busy day trying to get caught up on all the admin work for the business. It would be easier if I wasn’t so easily distracted by all of you.  Watching you guys push yourself to be your best is so inspiring.  Since I am so far behind this post will be short.  One of my teenagers from my Kaizen Youth Club was invited to an awards breakfast to recognize his accomplishments at Silverado High School.  The breakfast is at 7 am today.  During our Monday class with the club he asked if I would be his guest at the awards breakfast.  This past week catching up with old friends and family in Utah I was asked numerous times how the gym was doing.  Of course they meant financially.  I would simply reply,  “It is going great.”  Sometimes I worry so much about the financial side that I forget about experiences like this with Alan. It is these experiences that make me realize that the gym is doing Great.  We are changing people’s lives.  Our lives are better because of Mission CrossFit. Alan is a great kid who lives with his Aunt and Uncle.  He is a kid full of potential that is finally realizing he is allowed to succeed.  He is allowed to be special. I love working with the club from Silverado.  There is no place on a company’s balance sheet for seeing a kid realize they are important. It is measured by emotion.  Emotions that money can not create.  Let us act with more kindness.  Let us be a light to all that may see us.

Strength

Front Squat or Press

Workout Strategy

We last did this workout on February 26th.  The workout strategy doesn’t change much.  If your goal is to be able to run an 8:00 minute mile then let us practice running faster than that pace.  The longest interval today is 800 meters or half a mile.  You can run half a mile at a faster pace than you can run one continuous mile.

To run at an 8:00 minute mile pace you will need to do the following:
 800 meters in under 4:00 minutes
600 meters in under 3:00  minutes
400 meters in under 2:00 minutes
200 meters under 1:00 minute
 
Workout of the Day
Strength of the Day                                                Front Squat or Press
Level 1:

 

Choose Run or Row 

Run: 800 meters, 600 meters, 400 meters, 200 metersRest

3 minutes between sets

Total time greater than 19:00/ 20:00

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets 

Total time greater than 20:15/ 21:45

Level 2:

 

Choose Run or Row 

Run: 800 meters, 600 meters, 400 meters, 200 metersRest

3 minutes between sets

Total time less than 19:00/ 20:00

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets

Total time less than 20:15 / 21:45

Level 3:

 

Choose Run or Row

Run: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

Total time less than 17:30/18:30

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets

Total time less than 19:00 / 20:15

Level 4:

 

Choose Run or Row 

Run: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

Total time less than 16:30/17:30

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets

Total time less than 17:20 / 18:00

To Get more Awesome: 33 Ab Mat Sit Ups & 44 Supermans