Good things coming to Mission CrossFit.  We will launch a new look to our website this weekend.  Much of the content will stay the same but we are adding a few features that will help us to keep you informed as to upcoming events and news.  Keep a lookout and give feedback.  
Strength
Deadlift.  You need to get a new personal best 3 rep deadlift.  Start with a good setup.  Approach the bar and put your feet underneath about shoulder width apart.  Get a good grip on the bar.  Push your but back and get a good lumbar curve.  Remember hips above the knees and shoulders above the hips.  Bar should be touching your shins with your shins nearly perpendicular to the floor.  Take in a deep breath a hold.  As the bar comes off of the floor your shoulders should rise at the same speed as your hips.  The bar can stay in contact with your legs the entire way up.  Bring your hips to the bar.  On the return, push your hips back and lower the bar.  Your shins need to stay back until the bar gets below your knees.  as the bar drop below your knees it should come back in contact with your shin and return to the same position that you started.  Keeping the body tight come back up as soon as the bar touches the floor.   Focus on a static back position throughout the lift.  
Workout Strategy
Today’s workout has two components.  First a three round high power output nonstop couplet.  No need to stop and rest today.  The weight on the Power Clean should be so that you can do all 10 each round without putting the bar down.  Just keep moving on the burps.  Just remember to breath.  The second component is a 400 meter sprint.  Having rested for three minutes you should have regained your breath and are now ready to see what you can do for a single 400 meters.  This will be a good number to have for future workout reference as it shows what you are capable of even when you are tired.  First component should be done in less than 5 minutes.  I expect some to complete in less than 3 minutes.  Everyone should have a goal of completing a 400 meter sprint in less than 2 minutes.  Lets see how fast you are.
Workout of the Day
Strength of the Day                                                Deadlift: 10 Minutes to Establish a 3 rep Max
Level 1:  

 

3 Rounds 

10 Hang Power Clean

10 Lateral Burpees (over the bar)

Rest 3 minutes

Then…

400 meter sprint

Level 2:  

 

3 Rounds 

10 Hang Power Clean, 95/55#

10 Lateral Burpees (over the bar)

Rest 3 minutes

Then…

400 meter sprint

 

Level 3:

 

3 Rounds 

10 Hang Power Clean, 115/75#

10 Lateral Burpees (over the bar)

Rest 3 minutes

Then…

400 meter sprint

Level 4:

 

 

 3 Rounds 

10 Hang Power Clean, 135/95#

10 Lateral Burpees (over the bar)

Rest 3 minutes

Then…

400 meter sprint

To Get more Awesome: 4 minutes of Double Under Practice