Motivation
I got a call this afternoon (Monday) from Beth who is on our On Ramp program.  She asked. “Can I come to play at 5:30 tonight.”  I love the way she asked this question.  I often write about being positive in our thoughts and words.  “Can I come to play,” reminds me of my knocking on my neighbors door to see if my friends could play.  Beth’s question is about as positive as it can get.  Working out at Mission CrossFit is playtime.  It should be a place of refuge from the stress of the world.  A place where we compliment and support one another.  So come play with us today and enjoy your workout.  Also wanted to quickly update those that read about Martin last week.  Monday when he came in for his workout he showed me a picture from his morning weigh in.  He was at 271.0 lbs.  That is nine pounds in one week.  I asked how he managed to lose 4 lbs over the weekend.  He told me that it was very difficult especially since he had a family members 18th birthday party.  Temptation was every where he told me.  Then he proudly reported that he resisted all temptation.  Stay motivated everyone.  If weight loss is what you are after supplementing our new Program will help.
Strength
None Today.  Just no time with a long workout.
Workout Strategy (This will be long winded)
“30 minutes” and no I am not kidding.  Today is the complete contrast of Monday’s workout.  The main goal of CrossFit is to increase your work capacity across broad time.  What does that mean?  Monday we did 2 minute intervals of very high intensity where even the one minute breaks were barely enough or not enough time for our body to recover.  The body’s ability to recover and repeat a movement is called Stamina.  Today’s workout is 30 minutes.  Two minutes versus thirty minutes.  We need to be better at both.  Today we need to find a pace and a weight where we are never standing not doing work.  So, intensity will be much lower than Monday’s workout.  We want to accomplish as much work as possible in that 30 minutes.  We will need to pace this one.  Monday was a sprint.  Today is our marathon.  The weight needs to be light so that you can do all the deadlifts, cleans, front squat, press, and back squats without putting the bar down to rest.  You then need to run at a pace that you could sustain for approx. 10  minutes.  The lifting portion is a rest from the running and vice versa.  No more than half of each round should be spent running.  Meaning if it takes you 2 minutes to do the lifting the running should take less than two minutes.  If it is taking you 2 minutes to complete the run then you are running at a 16 minute mile pace.  I know everyone can run faster than that.  Your goal for tomorrow should be to complete 7 or more rounds.  Lets have some fun!!
Workout of the Day
Strength of the Day                                               
Level 1 

As Many Rounds As Possible (AMRAP) 30 minutes 

Use one bar 

5 Deadlift

5 Cleans

5 Front Squats

5 Press

5 Back Squat

Run 200 meters


Level 2 

As Many Rounds As Possible (AMRAP) 30 minutes 

Use one bar at 65/45#

5 Deadlift

5 Cleans

5 Front Squats

5 Press

5 Back Squat

Run 200 meters

 

Level 3 

As Many Rounds As Possible (AMRAP) 30 minutes

Use one bar at 75/55#

5 Deadlift

5 Cleans

5 Front Squats

5 Press

5 Back Squat

Run 200 meters

 

Level 4 

As Many Rounds As Possible (AMRAP) 30 minutes 

Use one bar at 95/65#

5 Deadlift

5 Cleans

5 Front Squats

5 Press

5 Back Squat

Run 200 meters

 

To Get more Awesome: 2 minutes of Hollow Rocks