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
For me teaching is a major stress relief for me.  That being said you will see me teaching more often.  Why? Because the holidays stress me out.  Knowing your abilities and your limitations is the key to success.  Knowing your stress points and what sets you off is the key to managing your personal well being.  You know what you need.  Force yourself to be successful.  You can’t get better without taking action.  Not long winded today.  Sometimes you are better off not thinking to much about it.
Strength
Benefits of our current strength program?  I know that I have gained more range of motion in my squat in the past four months than I have in the past 4 years.  Why?  Because for the first time I’ve been dedicated to improving my technique versus just lifting as heavy as possible.  The results: greater range of motion and greater strength.  WIN
 Workout Strategy
   Start with a pace that you know you can complete the reps in say 45 seconds.  Maybe the time it takes per exercise is the same maybe it is different.  If you don’t know what pace you can hold then error on the side of to much time rather than not enough.  You will be better off starting off easy rather than to difficult.  Stay on pace.  I would like everyone to get a minimum of 10 rounds.  That is a lot of deadlifts.   Do not compromise technique for speed.  
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:  

20 Minute As Many Rounds As Possible

10 Deadlift, 

10 Ring Rows

20 Jump Rope

Level 2:   

20 Minute As Many Rounds As Possible

10 Deadlift, 75/55

5/3 Pull Ups

20 Jump Rope

Level 3:  

20 Minute As Many Rounds As Possible

10 Deadlift, 115/75

10/8 Pull Ups

10 Double Unders

Level 4: 

20 Minute As Many Rounds As Possible

10 Deadlift, 135/95#

10/8 Pull Ups

20 Double Unders

Get more awesome: 30 Leg Raises