Motivation
So grateful for our members and their commitment to themselves and the gym.  We ran a fundraiser for the showers (that are now being installed) over the last to weeks.  We offered a discount for those willing to pay their membership for 6 months upfront.  We had nearly twice as many people participate then I was hoping for.  This will also allow me to make upgrades to equipment sooner than I was originally budgeting for.  So thankful for all those who participated.  As people were talking to me about it I realized that many of you were anxious to participate not because of the discount but because it would assist it making the gym better.  We had one member who I’m sure would not want me to name her that paid for 7 months in advance and took no discount.  That act leaves me speechless.  Sarah and I have been blessed by many of our members over the past 4 years since we decided to pursue our dream.  Lots of emotional support and financial support which we are so grateful for.  We have made great friends we would not have had otherwise.  I would like to thank all of you that contribute to the gym through your hard work and kindness towards one another.  Mission CrossFit is changing lives both physically and emotionally.  It is you guys that make Mission CrossFit such a special place.  Now lets keep being awesome.
Strength
Overhead Squat is my favorite movement.  Such a beautiful balance of strength and coordination.  We will take all the weights from the ground today.  Preferably with a Snatch movement.  You will complete 2 lifts every minute for 10 minutes.  We are doing tempo squats today.  3333.  Meaning you will hold the top standing position for 3 seconds, lower yourself on a smooth 3 second count, hold the bottom for 3 seconds, and come up on a controlled 3 second count.  Two reps will take a minimum of 24 seconds.   We want perfect technique.
Workout Strategy
 So I did a surprise attack on a few of our trainers.  Pat, Darian, and Tito did this workout without any notice.  At first I told them they would be doing two rounds so I could gauge what some good numbers would be.  Really I wanted to see what would happen in rounds four and five if they truly gave a max effort in the first two rounds.  Turns out there was not much of a drop in scores.  They were able to keep a good pace.  Yes it got hard but there is a finite amount of time to work and rest.  Strategy for today.  Go all out for 30 seconds and then move to the next exercise.  Try your best to match your score from the previous round.  Very simple movements which are as we know the most effective.  What we want to see is full range of motion.  Don’t cheat the movements to get a better score.  For the Burpees, don’t just clap your hands behind your head while still leaning forward.  Get your finger tips as high as you can while your feet come off of the ground.  What we also want to look at is our scores and what is happening in the level 3 and 4 categories.  Today level 3 & 4 will be the same workout.  What distinguishes where the athletes go is their score.  Level 4 athletes should not only be the top athletes in our gym but should also be the top tier of all CrossFit athletes.  The programing is evolving.  You saw a big shift in programming back in February and we have seen improvements at a pace we have never seen.  We are working out smarter and more effective.  With that we need to keep our goals set up high.  It will be harder to get your name in red.  Not only will there be minimum workout standards but there will also be time or repetition standards.  This will allow you to see the best gains.  Just because you can do the workout does not mean that you are getting the most out of your workout.  So continue to look at the Workout Strategy so you can come to class with a plan and be mentally ready.  There will be even more insight to the workouts coming.  
Workout of the Day
Strength of the Day Overhead Squats: 2 every minute for 10 minutes
Level 1: 

5 Rounds for reps of

30 sec. Max Effort Burpees

30 sec. Rest

30 sec Max Effort KBS 44/26#

30 sec. Rest

30 sec. Max Effort Ab-Mat Sit ups

30 sec. Rest

 

Level 2:5 Rounds for reps of

30 sec. Max Effort Burpees

30 sec. Rest

30 sec Max Effort KBS 44/26#

30 sec. Rest

30 sec. Max Effort Ab-Mat Sit ups

30 sec. Rest

 

Level 3: 

5 Rounds for reps of

 

30 sec. Max Effort Burpees

30 sec. Rest

30 sec Max Effort KBS 53/35#

30 sec. Rest

30 sec. Max Effort Ab-Mat Sit ups

30 sec. Rest

*Total Reps Greater than 225

Level 4: 

5 Rounds for reps of

 

30 sec. Max Effort Burpees

30 sec. Rest

30 sec Max Effort KBS 53/35#

30 sec. Rest

30 sec. Max Effort Ab-Mat Sit ups

30 sec. Rest

*Total Reps Greater than 275

Get more Awesome:  2 minutes of Hollow Rocks & 55 Supermans