Happy New Year
Motivation
 The start of a new year brings a desire for change.  We set our new year’s resolutions and then… What are you going to do different this year?  The definition of Insanity is: Doing the same thing and expecting different results.  Here at Mission CrossFit we want to do everything we can to help you with your physical and health goals.  We are starting the year off with a Paleo Nutrition Challenge and unlike times before we are really trying to pressure everyone to commit to the 21 day challenge.  We want you to see the benefits of changing your nutritional habits.  Like everything we do we must keep a positive mind frame about change.  We can not allow ourselves to think about what we have to give up but rather looking at the positive of what we get to eat.  We must commit ourselves to the challenge.  Change our very thinking about what we are doing to our bodies.  Eating food induces a chemical response in the body.  Food is therefor a drug.  We don’t want to overdose.  We can view sugar and processed foods as poison.  We wouldn’t feed our loved ones poison, would we?  
Let us embrace the challenges that lay ahead of us.  Let us be grateful for what we have.  Let us be more loving and understanding of those around us.  Let us be less contentious.  May we exude the hope, love, and friendship that so many need in their lives.
Strength
Today we work on a drill that will help us improve the Snatch movement.  
 Workout Strategy
Today’s workout is a mixture of a heavy strength movement with a demanding cardiovascular movement.  We know that lifting heavy weights while breathing hard is very difficult.  You will need to keep your heart rate down to keep your breathing under control.  You will need a positive mind and strong mental focus to keep good form on the Deadlift. We have built the pacing into the workout for you.  The deadlift will take approximately 15 seconds.  This will leave you 75 seconds to complete the burpees.  Plenty of time to get the burpees done and catch your breath.  This will allow you to lift a relative heavy weight today.  80% of your 3 rep max.  The levels are determined by your ability to complete the workout with a deadlift weight greater than the numbers listed below.
Workout of the Day
Strength of the Day                                                EMOM for 5 Minutes:5 Snatch Pulls
Level 1:  

 

Every 90 seconds for 10 rounds

3 Deadlift, 80% of 3 Rep Max

8 Burpees

 

Level 2:  

 

Every 90 seconds for 10 rounds

3 Deadlift, 80% of 3 Rep Max (>180/135#)

10 Burpees

 

Level 3:

 

Every 90 seconds for 10 rounds

3 Deadlift, 80% of 3 Rep Max (>220/155#)

10 Burpees

 

Level 4: 
 

Every 90 seconds for 10 rounds

3 Deadlift, 80% of 3 Rep Max (>310/225#)

10 Burpees

 

Glute / Hamstring Foam Roller