Announcements
Thanksgiving morning team/family workout at the Youth Athletic Park on Olympiad Road next to Lake Mission Viejo.  We did this last year and had about 150 participants.  An event that was one of the Highlights of Mission CrossFit.  We hope that if you are in town that you will plan to join us again.  It will be the same format of a workout scavenger hunt.  It is designed for the whole family.  Mark it on your calendar and plan to be there.  We will add a few more stations to make it even more challenging for those who need to burn off extra calories in anticipation of Thanksgiving dinner.  
Not to overlook Thanksgiving but with the busy Holiday Season we thought it best to announce or annual Mission CrossFit Holiday Party.  This party will be held on Friday December 6th at 6 PM.  Please plan to attend.
Kaizen Youth Club
 
Motivation
I hope that you had a wonderful Veteran’s Day.  I have to say that mine turned out really well.  With the kids out of school I went in to the gym early to teach the 5:30 and 6:30 am classes.  After the 6:30 am classes I then completed the solo version of “Walsh.”  At 9:00 am I went Mountain Biking with my son Daniel in Whiting Ranch.  We completed our normal 6.5 mile loop in record time.  It was a gorgeous day to be out on the trail.  At 2 pm I had lunch with a cousin of mine that I haven’t seen in several years.  He has spent the last five years in the United States Marine Corps with his last two years stationed in Okinawa, Japan.  He is finally state side stopping first in California before heading back to the east coast.  It is great to spend time with family on these holidays and to catch up with family we haven’t seen in years.  It makes me realize how important it is to keep those family ties.  It is also a reminder of what family is all about.  Even if we do not keep in consistent contact we are still family.  It is undeniable how much we have in common even though we grew up half a world apart.  Let us strive to have daily meaningful contact with those close to us.  Do not let this time pass away.  Once time is spent it can never be recovered.
Strength
 Consistency.  The boring and mundane tasks are often the most important to master.  Are you getting stronger?  Are you moving better?  If not, why.  Let us know your concerns and then follow our plan to help you.
 Workout Strategy
 This is a deceiving workout.  Push Ups take a good amount of mid stability to do the movement.  I do not want any part of your legs touching the ground during the push up movement.  Keeping your body in a rigid plank position after doing a ballistic flexion movement like knees to elbows or Toes to Bar will get difficult.  With this is mind keep your sets small.  Think about what you have learned about pacing and your abilities.  Don’t go to failure on the push ups or you will not recover for the next set.  
Workout of the Day
Strength of the Day                                                Day 1 of Strength for the week:EMOM for 5 sets: 10 Front SquatEMOM for 5 sets: Push Press
Level 1: 

 

5 Rounds

20 Elevated Push Ups

10 Knee Raises

Level 2:  

 

5 Rounds

20 Push Ups

15 Knees to Elbows

Level 3: 

 

5 Rounds

20 Push Ups

20 Toes to Bar

Level 4:

 

5 Rounds

20 Push Ups

20 Toes to Bar

*less than 6 minutes

Get more awesome: 30 Jump Switch Lunges