Announcements:
Yoga is this Saturday at 8:30 am with Stephanie Melton.
Motivation
Today is a very important day to come to the gym.  It is a Strength test day.  Everyone in the gym has the goal to get stronger.  In order to gauge our progress we must have numbers to compare to.  We have been doing these three movements since late last year.  To further enhance our strength program we must have some 1 rep numbers to use.  That is why it is important that you do not skip today for whatever your reason.  So often in the gym I hear people say, “I wish I had this (CrossFit) when I was a High School athlete.  Imagine how good I could have been.”  I have said the same thing.  20/20 hindsight is great but have you ever paused to think, “What do I have now that I am not taking advantage of.”  We have CrossFit now.  We have the community that supports high intensity functional movements.  A community that promotes healthy eating, good sleep, and good personal relationships.  Are we taking the time necessary to improve in all areas.  I work with a couple of youth soccer and football teams.  I encourage the kids to work on a few movements on their own because I know how much they can help.  A majority of the kids I can tell are not doing them on their own.  It is not because the movements are to hard.  I believe it is because it is to easy.  We are so wrapped up in winning and the end result that we forget that it takes mastering the basics and mundane to be great.  Take a moment to reflect and commit yourself to doing better on the basics.
Strength
Today we will do Day 1 of the On Ramp Program.  For some of you it hasn’t been to long since doing this workout but for many of you it’s been months and years.  Time to see how much better you are.
12-9-6
200 Meter run
Ring Rows
Push Ups
Squats
Workout Strategy
 Today we are going to do a Strength Total.  The three movements you will perform are Front Squat, Shoulder Press, and Deadlift.  They will be performed in that order.  After warming up you will get 10 minutes at each lift.  You take the highest weight of the lift and add the scores together to get your Strength Total.  Depending on your combined score is where your level will be today.  
 
Workout of the Day
Strength of the Day Day 1 of the ON RAMP PROGRAM
Level 1:

 

Mission CrossFit Total:

Front Squat

Shoulder Press

Deadlift

*Less than 500/300#

Level 2:

 

Mission CrossFit Total:

Front Squat

Shoulder Press

Deadlift

*Total of 500/300# or More

Level 3:

 

Mission CrossFit Total:

Front Squat

Shoulder Press

Deadlift

*Total of 650/500# or More

Level 4:

 

Mission CrossFit Total:

Front Squat

Shoulder Press

Deadlift

*Total of 800/700# or More

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