Holiday Sale
Each Holiday season we offer our members the opportunity to gift a month of Mission CrossFit for $100.  This has been a good opportunity to get in that spouse or friend that has been reluctant to try the program.  This year we are offering the special to any new member.  If you know someone that wants to try CrossFit, please tell them about our first month Holiday Special.  The great thing about this year’s special is that your referral qualifies you for the member appreciation referral credit.  For as long as your referral is a member you will receive $25 credit towards your membership.  All you have to do is let people now about our special.
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 scavenger hunt workout.  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.  
Warm up starts at 7:45am
Workout starts at 8:00 am
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 am thankful for morning runs with my son Daniel.  With the kids out on Holiday break it gives us more unscheduled time with the kids.  Unscheduled free time is what we are trying to do more of with the kids.  On Saturday Daniel went to a birthday party at a local park.  The final 30 minutes of the party the kids just did want they wanted.  It made us parents reflect back on our own childhood and how different it is today.  In an effort to protect our kids we have taken away much of the exploring, curiosity, and  independence from our kids.  Here in Mission Viejo there are trees everywhere.  When was the last time you saw a kid climbing a tree or kids at the park playing a pick up game of basketball, soccer, or football.  Everything now is organized sports.  Organized play dates.  Kids don’t know how to play on their own.  They don’t know how to make teams and play a game.  They don’t know how to work together to set rules.  The teams have to be fair we say.  What does that even mean?  If the teams are completely fair then no one could win.  When we played, if a team kept winning we would pick new teams.  How do you teach kids how to win if they don’t know how to lose?  Valuable social skills are learned on the playground.  Have we taken these needed skills from our children in an effort to protect them?  Handed them an iPad where they have learned to text message or leave comments via a nameless chat board.  No social skills there, no accountability for their actions online.  We learn by experience.  We learn by trial and error.  We can’t learn to win if we haven’t learned from losing.
Strength
We are doing the same thing over and over!!!!  How long did it take you to become truly proficient at reading or your current skill set for employment?  Some things take time.  Squatting in some form is involved in nearly every movement we do.  Jumping, sitting, standing, walking, running.  All involved movement of the ankle, knee, and hip.  Wall Balls, KettleBell swings, box jumps, lunges, thrusters, clean, jerk, snatch, deadlift, sit ups, kipping pull ups.  All these involve movement of the hip.  Front Squats and Back Squats are the most fundamental of human movements.  They will make us better at all the above mentioned movements.  The same can not be said for the reverse.  It may be repetitive but it is giving you the best return on your time.
 Workout Strategy
   This is a traditional interval training ladder.  The object here is to work on your pacing.  Each distance should have a different pace.  The shorter the distance the faster your pace should be.  The 250 meter distance should be about 90% of an all out effort.  Your 500 meter distance should be from 5-8 seconds off of your 250 pace.  Meaning, if your average pace for 150 meters was 2:00 then your average pace for 500 should be between 2:05 – 2:08.  Your 1000 meter pace should only be 4-7 seconds off of your 500 pace.  I personally like to work the other way around.  I know what I can comfortably row a 1000 meters in.  I will set goal times for my 500 and 250 based off my 1000 meter time using the same time frames as mentioned above.  Remember this is an exercise on pacing.  Each interval row should be within 2 seconds of one another at each given distance.  Find the rhythm and work on an efficient stroke.
Workout of the Day
Strength of the Day                                                Day 1:EMOM for 5 sets: 10 Front Squat

EMOM for 5 sets: 10Push Press

Day 2:

EMOM for 5 sets: 10 Back Squat

 

Level 1: 

 

Partner Workout

40 minute cap

4×250 meter row (Each person rows 4 times)

4×500 meter row (Each Person rows 4 times)

2×1000 meter row (Each Person rows 2 times)

Level 2:  

 

Partner Workout

40 minute cap

4×250 meter row (Each person rows 4 times)

4×500 meter row (Each Person rows 4 times)

2×1000 meter row (Each Person rows 2 times)

*Each complete a minimum of 1 x 1000 meter row

Level 3: 

 

Partner Workout

Less than 40 minutes

4×250 meter row (Each person rows 4 times)

4×500 meter row (Each Person rows 4 times)

2×1000 meter row (Each Person rows 2 times)

Level 4:

 

Partner Workout

*Less than 38 minutes

4×250 meter row (Each person rows 4 times)

4×500 meter row (Each Person rows 4 times)

2×1000 meter row (Each Person rows 2 times)

Get more awesome: 2 minute of L-sit or variation of.