Announcements
THIS FRIDAY
Come to the Member Recognition Night
Potluck BBQ, Kids Movie Night
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
Turns out my son Daniel might be just to strong.  At least for the current soccer division he is in.  In his soccer game over the weekend he was called for several fouls while he was dribbling the ball.  For those of you who don’t know soccer this is actually very hard to do.  It’s not like basketball.  The defensive player can’t take a charge.  There were a couple of plays where kids tried to use their shoulder to bump Daniel off the ball only to find themselves on the ground.  Unfortunately, inexperienced officials made the wrong call.  Being a kid that likes to do the right thing he was pretty distraught after the game.  He is a kid who generally like to follow the rules and do the right thing.  I had to explain to him that he was just to strong and the refs are volunteers and some don’t always make the right calls.  I had to explain to him that he likes working hard.  He runs in the morning with me, he loves doing the kids CrossFit classes and going to soccer practice.  I told him for now he was to strong but not to worry, other kids will get bigger and stronger and he will be ready to compete.  Time to get strong.  
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
Those that came to the 5:30 PM class on Monday may have witnessed me attempt this workout.  I underestimated the deadlift.  To lift heavy weight your 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:

EMOM 5×10 Front Squat

EMOM 5×10 Push Press

Day 2:

EMOM 5×10 Back Squat

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