Announcements
Friday June 27th
Member Recognition Night
Potluck
5:30 PM
Movements
This is a new section.  What is this?  While you come to Mission CrossFit and receive a great workout I want to help educate you more about what you are doing and why.  Here is a list of movements that will be performed in the Strength and Workout of the Day this week.  This does not include all the movements you may find yourself doing during the warm up.  Front Squat, Back Squat, Push Press, Deadlift, Ring Rows/Pull Ups, Push Ups, Sit Ups, Air Squats, Bar Facing Burpees, Wall Ball, Run, Row, Handstand progressions, Handstand Push Ups, Pike Push Ups, Cherry Pickers, Single Arm Kettlebell Power Clean, Jump Rope, and Burpees.  As you can see there are lots of movements programmed during the week.  If it feels like your only doing the same movements it is just random the way that is happening.  If you want more variety please come more often.
Motivation
Last Thursday I had a good experience with a new child in our Kids CrossFit program.  In just his second week of CrossFit and at only 8 years old Logan has struggled with keeping up with his older sister and the others.  On Thursday Logan was really trying to do his best.  On a couple of occasions he fell down.  Once while running and another time trying to do the ladder drills.  Each time I would have the class recite what is on the wall in the kids gym.  “When I fall down, I will get back up and try again.”  While Logan did not give up I could tell his confidence was taking a beating.  So at the end of class I announced a new award for the day.  I called it the spirit of CrossFit award.  I gave it to Logan for falling down numerous times during class but always getting up and trying again.  The award was  just a few words about how proud I was that he kept trying.  The class clapped for him and he grew a few inches in that very moment.  Kind words and encouragement is often the best reward we can receive.  Lets build each other up.  
Strength
Can Squatting everyday be good for you?  The answer is YES.  How can that be?  You underestimate the legs and core.  You walk everyday.  You get up and down out of a chair.  We are starting with a light weight and adding just a little bit of volume to your overall workload.  It’s like training for a marathon.  We are starting you of light and slow.  Running consistently and a little faster each week will make you awesome at running.  Squatting is the best exercise movement for you.  Midline stability, hip, knee, and ankle mobility all being improved.  If you can’t walk or get off of the toilette what do you have?
Workout Strategy
Last time I did this workout I underestimated the deadlift.  To lift heavy weight you must stabilize the midline.  I must have forgotten this as coming off the Wallball and Burpees I was breathing hard.  It is difficult to stablize the midline when you are breathing hard.  Keep your breathing under control.  Find a steady pace and stick with it. This workout is very unforgiving for those who go out to quickly.  Consider pacing your rounds at 2 minutes per round.  Better to start to slow then to fast.  If you are going for level 4 then you will need to complete a round every 1 minute and 12 seconds.  
Workout of the Day
Strength of the Day                                                Day 1 or 2.
Level 1:

 

12 Minute As Many Rounds as Possible

5 Deadlift, 115/ 85#

7 Bar Facing Burpees

9 Wall Ball, 14/10

Level 2:   

 

12 Minute As Many Rounds as Possible

5 Deadlift, 115/ 85#

7 Bar Facing Burpees

9 Wall Ball, 14/10

Level 3:

 

12 Minute As Many Rounds as Possible

5 Deadlift, 155/115#

7 Bar Facing Burpees

9 Wall Ball, 20/14

Level 4:


12 Minute As Many Rounds as Possible

5 Deadlift, 225/155#

7 Bar Facing Burpees

9 Wall Ball, 20/14

*Ten Rounds

To Get more Awesome: Handstand and Handstand walks