Do you remember your first experience with CrossFit?  How did you hear about it and what made you finally try it out?  On Monday night just as the 7:oo PM class was ending we had a lady pull up to ask about the program.  She was wanting information for her son.  He was also in the car and got out to talk with me.  He is currently 28 years old and approximately 220 pounds overweight.  We had two of our members stop and share their insight with him to encourage him to come and workout and make the changes he needs to have a healthy life.  I has so humbled by the words that were shared by our members.  To hear them talk about what a great place Mission CrossFit is and how encouraging everyone is was awesome.  That is the environment I hope to foster, but it is you guys that make it happen.  I don’t know if we will see him again.  Like all of you have to do, he will need to make the choice to come everyday, work hard, and make changes to his diet.  It will get harder before it gets easier.  And like all of us it will take years to get where we want to go and then the rest of our lives working towards making ourselves better than we ever thought possible.  Do you have the same feeling towards Mission CrossFit that these members have?  Do you know of someone that could use the program and benefit from your support?  I know we can continue to have monumental impacts on people’s lives.  Help us grow the Mission CrossFit family and bring your family and friends in.  Share your stories with them.  All of you continue to inspire me through your hard work and support of one another.  You can be an inspiration to others if you let them know about what you have accomplished.
Workout Strategy
Strength -Front Squat:  You will do five front squats on the minute for five minutes.  Everyone will be taking the weight from the ground today.  Go as heavy as possible.  You will need to be able to clean the weight to your shoulders.  Remember to keep your elbows up and your knees out.
Monday we saw a mono-structural cardio vascular movement followed by a triplet of movements.  Tuesday we saw a classic CrossFit couplet.  Today, you will experience a Classic CrossFit Chipper.  Chipper meaning there is “just one round?”  Once you complete a movement you will not do it again.  This should help with the mental component that once you get through a movement you have accomplished a goal.  Remember every workout needs to have lots of micro goals so we can establish a pattern of success.  We all work harder when we believe we are being successful.  Each movement is generally harder than the previous one, but the reps are descending so no reason to panic.  Keep positive.  Usually I tell you to break up the movements into small sets.  I don’t think you need to do this today until the Pull Ups or maybe even the box jumps.  There are subtle variations with weight on a few of the movements.  You should be able to do all the reps at the given weight without a break.  Todays objective is to find a pace that you can keep moving without taking more than 10 second breaks.  A lot of these movements we have been doing as the buy out over the past few weeks.  You guys have been putting in the extra effort and today it will pay off.  Be awesome.
Workout of the Day
Strength of the Day                                                Every Minute on the minute for 5 minutes:  5 Front Squat
Level 1: For Time 

Run 400 Meters

50 Jump Rope

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

25 Ring Rows

20 Wall Ball, 14 /10#

15 Dips

10 KettleBell Swings, 35/18#

Row 500 Meters

Level 2: For Time 

Run 400 Meters

50 Jump Rope

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

10 Pull Ups

20 Wall Ball, 20 /14#

15 Dips

10 KettleBell Swings, 35/18#

Row 500 Meters

Level 3: For Time 

Run 400 Meters

50 Double Unders

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

25 Pull Ups

20 Wall Ball, 20 /14#

15 Ring Dips

10 KettleBell Swings, 44/26#

Row 500 Meters

Level 4: For Time 

Run 400 Meters

50 Double Unders

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

25 Chest to Bar Pull Ups

20 Wall Ball, 20 /14#

15 Ring Dips

10 KettleBell Swings, 53/35#

Row 500 Meters

 

To Get more Awesome: 43 Supermans