T-Shirts have arrived.  If you preordered your shirts please bring cash ($15) for easy transactions.  
 
MUST READ!! MUST READ!! MUST READ!!
Member Referral Program 
Sarah and I started Mission CrossFit nearly 4 years ago by running workouts at the park next to our house and from our garage.  Word of mouth is how we grew and has always been our best source of advertising.  For the next 6 weeks (til the end of September) we are going to run a Member Referral Program Special.  Here are the details.  For every person you refer that signs up for a membership you will receive $25 off of your monthly membership for as long as they are a member.  If they sign up for 1 month then you get $25 credit towards 1 month of your membership.  If they are a member for three months then you get $25 credit each month for three months.  How many people could you refer?  How many do you need to refer to have a free membership for as long as they stay active members?  Hopefully this will help out as well.  Every new referral will receive $25 off their first month’s membership.  Help us grow!!
Motivation
On Sunday night Sarah I attended a Birthday party for our oldest member of Mission CrossFit.  Jackie turned 80 over the weekend.  On Saturday she came into the gym to make up the running workout she missed on Monday.  Then she wanted to do deadlift and beat her personal best that she set on Thursday of 82 pounds.  When she left the gym she had deadlifted 102 pounds.  I just hope to still be doing something that resembles CrossFit when I’m 80.  Jackie should be an inspiration to all of us.  Her positive attitude towards life shows an appreciation for her health.  In the gym Jackie tells us if she is not feeling well or needs to hold back because of aches and pains but she doesn’t complain and doesn’t make excuses.  On Sunday Jackie was the life of the party.  She spent more time than anyone on the dance floor.  She mingled with friends that she has had for over 50 years and treated Sarah and I like we were her own family.  She held and showed off her Great Grand Son.  I admire Jackie’s love for life, her love for being active, and her deep desire to be happy and make others around her feel great about themselves.  Sarah and I went to the party to support Jackie but she gave us a lesson on how to find lasting happiness.  Surround yourself with family and friends and treat them like they are the most important people in the world.  
Goal Setting
Reminder to set a goal that you want to accomplish in the gym.  Read yesterdays entry about how to structure your goal.  Then write that goal on the goal board in the gym and start working towards it.  Many of your goals will simply take constant work.  Get into the habit of working on them every time you come in the gym.  A good suggestion was made in the gym about word usage in our goals.  In your goals we talk about making it a positive tense.  Example using “will” instead of “want” or “hope”.  The suggestion was to take even the word “will” out.  So instead of reading, “I will do a kipping pull up by May 1st, 2013.”  It would read, “I do kipping pull ups by May 1st, 2013.”  Words are a powerful tool.  Use the method that gives you the most motivation and direction.
Strength
You have been working your wall squats so your body position is getting better.  Your 30 extra Burpees a day is getting you stronger.  Your Overhead squat which is a great test of overall core strength, coordination, and mobility is getting better.  Put it to the test and lets see how many people can set a new Personal Record.
Workout Strategy
Today’s workout should be done in less than 12 minutes.  To accomplish this let us look at breaking the workout down into multiple components.  The first set of KettleBell Thrusters is one stage then the knees to elbows will be the second stage, and the first row will be the third stage.  The first two stages should each be done in no longer than 1 minute.  This will give you at least 20 seconds to rest before starting Knees to elbows.  Use the rest at the beginning so you don’t have to rest during the final two stages.  The rower needs to be done at a pace about 20 seconds slower than your fastest 500 meter time.  The middle stages should take you twice as long as the first two stages.  Again, this is a time you can be patient and use planned rest periods.  Once you are done the second rowing portion then it is time to sprint to the finish.  Try not to rest.  Go as fast as possible and feel the burn of getting better.
 
Workout of the Day
Strength of the Day                                                Overhead Squat: 3 reps every minute for 10 minutes.  Try and set a new 3 rep Max
Level 1:

 

For time

9 Kettlebell Thrusters, 

9 Knee Raises

Row 500 Meters

18 Kettlebell Thrusters, 

18 Knee Raises

Row 500 Meters

9 Kettlebell Thrusters, 

9 Knee Raises


Level 2:

 

For time

9 Kettlebell Thrusters, 35/18#

9 Knees to Elbows

Row 500 Meters

18 Kettlebell Thrusters, 35/18#

18 Knees to Elbows

Row 500 Meters

9 Kettlebell Thrusters, 35/18#

9 Knees to Elbows

 

Level 3:

 

For time

9 Kettlebell Thrusters, 44/26#

9 Knees to Elbows

Row 500 Meters

18 Kettlebell Thrusters, 44/26#

18 Knees to Elbows

Row 500 Meters

9 Kettlebell Thrusters, 44/26#

9 Knees to Elbows

Level 4:

 

For time

9 Kettlebell Thrusters, 53/35#

9 Knees to Elbows

Row 500 Meters

18 Kettlebell Thrusters, 53/35#

18 Knees to Elbows

Row 500 Meters

9 Kettlebell Thrusters, 53/35#

9 Knees to Elbows

To Get more Awesome: 129 second Plank Hold