Announcements
I have the Tough Mudder registration code.  E-mail me if you want to join our team.
 Motivation
I am grateful for good friends.  On Friday I went met the family down at the beach for a few hours.  On the way back to the gym from the beach my check engine light came on in the truck.  A few minutes later the engine started making some strange noises.  Then a couple minutes after that the engine started smoking.  I was able to get to the shoulder of the freeway where the engine died.  At least I was out of traffic.  I didn’t want to be that guy on a Friday evening stuck in the lanes of traffic on the I-5.  I popped the hood and saw a large crack in the radiator with fluid spewing into the air.  I called Nick who is a member of our Mission CrossFit family and a mechanic.  I thought he might be on his way to the gym so I called him for help.  He was still at work but willing to leave to come help me.  I realized while talking to him that I was gonna need a tow truck and he couldn’t really help.  I was very grateful however, that he was willing to drop what he was doing to come help me.  An hour and a half later the tow truck arrived and took the truck to my mechanic’s shop on Via Fabricante.  I called another friend, Roxane Meeks, to see if I could borrow a car for a few days.  They were willing and able to loan me a car but they did one better.  On Saturday her husband Del and brother Matt helped me replace the radiator on our own.  It was a four hour project for us.  Roxane and her daughter Nikita even joined us for some moral support and to bring us slushies from Sonic.  It was really hot in the parking lot.  If we needed to do it again it would probably take half the time, but not being experienced mechanics there was a learning curve.  I have changed the oil on the truck and rotated the tires but this is the first time I did any real maintenance.  The overall experience was awesome.  Knowing I have friends that were willing to give up four hours on a Saturday or leave work to come help me makes me realize how fortunate I am.  The truck is back to running great.  It got me and the boys to the CrossFit games in Carson that evening.  We made it home as well.   
Strength
Dip Drive.  Keep your back straight as you dip to be successful.  Another good day of Personal Best coming your way.  We saw nearly everyone set a new personal best yesterday in the Front Squat.  For the few who did not it was because they were equating much lower then they have in the past.  This is why we try to be such sticklers on technique and range of motion so you can compare your scores from previous ones.  Squat low and squat often.
 
Workout Strategy
How fast can you do three 400 meter runs in.  We have been doing a good amount of kettlebell swings recently so you may have a good idea of what you can do on those.  Try to pick a weight that will allow you to complete the 21 swings in 60 seconds.  The pull ups should also take no longer than a minute.  I would like to see everyone complete this workout in less than 12 minutes.  If you look at the level 4 qualifying time needs to be less than 9:00 minutes.  That is also a good benchmark of where you can strive to be regardless of the level.  We all have our weaknesses.  Maybe it is running or pull ups.  Whatever it is, let us do our best to improve in those areas.  
   
Workout of the Day
Strength of the Day                                                3 Rep Max Push Press 
Level 1:  

3 Rounds for time:

400 meter Run

21 Kettlebell Swings

12 Ring Rows

 

Level 2:   

3 Rounds for time:

400 meter Run

21 Kettlebell Swings, 44/26#

6/4 Pull Ups

 

Level 3: 

 “Helen”

3 Rounds for time:

400 meter Run

21 Kettlebell Swings, 53/35#

12 Pull Ups

 

Level 4: 

“Helen”

3 Rounds for time:

400 meter Run

21 Kettlebell Swings, 53/35#

12 Pull Ups

*Sub 9:00

Get more awesome: Work on double unders.  3 minutes