Motivation
You come to Mission CrossFit to get a good workout.  You come to be coached through the movements.  We just had four of our members attend the CrossFit Level 1 Trainer Course over the weekend.  Talking with one of them, we had an interesting conversation.  He learned a lot and has come back with better understanding and insight.  He iterated some good coaching points that he learned; however, as we discussed them, he realized he had already been taught what he thought was new.  How could this be?  We came to the conclusion he has heard many things here at Mission CrossFit, but he is not always “listening”.  Hearing something and listening are very different.  When we go into something prepared to learn, we listen, and we apply what we hear to some form of action.  He went to the course just as I had instructed him to go, with a completely open mind.  He listened intently to what was being taught and applied it to his personal experience.  While he didn’t learn any new concepts, he was able to actually apply them for the first time.  His understanding of the principle had finally grown.  Now that you have been doing CrossFit for sometime I want you to come to class prepared to listen.  I saw a quote in a CrossFit gym one time that said, “Now that you know what you are doing, we are going to start over…This time pay attention.”
Strength
 Today should be a heavy day.  You are doing just four sets of 4.  Keep those elbows up and see what you can do.  We are looking for some Personal Records.
Workout Strategy
 One of our long time members Jenna turned 40 today.  As a mother of two she can tell you that CrossFit works.  To celebrate her mile stone here is a workout that we will call “Fun to be 40”.  So for all of you turning 40 or 40 something this year, this is for you.  This should be a pretty quick workout.  40 is the theme.  Challenge yourself to do each movement as fast as possible, keep to really short breaks.  The buyout is 40 pull ups.  Got this idea from Alane, who when she turned 50 did fifty pull-ups on her birthday.  See what you can do today.  It would be a great day for your first pull up.
Workout of the Day
Strength of the Day                                                Front Squat: 4 Every minute for 4 minutes
  “Fun to be 40” 400 meter run40 Kettlebell Swiings,

40 Ab Mat Sit Ups

40 Hand Release Push Ups

40 Jump Rope

400 meter run

 “Fun to be 40” 400 meter run40 Kettlebell Swiings, 44/26#

40 Ab Mat Sit Ups

40 Hand Release Push Ups

40 Jump Rope

400 meter run

 

 “Fun to be 40″400 meter run40 Kettlebell Swings, 53/35#

40 Ab Mat Sit Ups

40 Hand Release Push Ups

40 Double Unders

400 meter run

 “Fun to be 40”400 meter run40 Kettlebell Swings, 70/44#

40 Ab Mat Sit Ups

40 Hand Release Push Ups

40 Double Unders

400 meter run

Get more awesome: 40 Pull Ups or as many as you can in 4 minutes.  Which ever comes first.