Announcements
Thanksgiving morning team/family workout at the Youth Athletic Park on Olympiad Road next to Lake Mission Viejo.  We did this last year and had about 150 participants.  An event that was one of the Highlights of Mission CrossFit.  We hope that if you are in town that you will plan to join us again.  It will be the same format of a workout scavenger hunt.  It is designed for the whole family.  Mark it on your calendar and plan to be there.  We will add a few more stations to make it even more challenging for those who need to burn off extra calories in anticipation of Thanksgiving dinner.
Not to overlook Thanksgiving but with the busy Holiday Season we thought it best to announce or annual Mission CrossFit Holiday Party.  This party will be held on Friday December 6th at 6 PM.  Please plan to attend.
Kaizen Youth Club
Motivation
I woke up bright and early Tuesday morning to help teach the 5:30 am class.  It is not bright at that hour.  I am proud of all of you for consistently coming to class regardless of the hour.  But, that 5:30 am class is something to be admired.  I am here today to encourage all of you to stay focused and committed to your health and fitness goals during the holiday season.  You will have numerous temptations and excuses for not attending class.  Do not give in.  Stay true to yourself.  You have worked to hard to let the holidays take you away from healthy eating habits.  Don’t get me wrong.  You should indulge in some holiday desserts, just regulate yourself before the temptation comes.  A few bites is all you need.  Jennifer brought Pat, Jeff, and Darian each a piece of apple strudel (I think that is what it was).  She delivered it to them Monday afternoon during our trainers meeting.  She didn’t bring me a piece.  So, I took Pat’s (really…he could do without).  It was amazingly good.  But just one piece was all I could have.  Sure I wanted more but it was all I really needed and I wasn’t gonna fight Darian or Jeff for theirs.  So limit your servings.  Make time to come in and workout.  The holidays are a stress filled time for many and working out is the best stress relief.  No, I did not actually take Pat’s piece.  He gave it to me.  He is staying disciplined to his nutritional goals.  Good job Pat.  Following Pat’s example, Darian also gave me his piece which I put in the fridge.  Darian is not as disciplined as Pat and finished off his piece before the night was over.  I guess I owe Darian a thank you.  Have fun, make it a great day, and be awesome.                   
Strength
Are you feeling a difference.
 Workout Strategy
The purpose of this workout is to work on high intensity rowing intervals.  This will be done with a teammate.  You are trying to row as many meters as possible in 16 minutes.  You will each row 400 meter intervals.  While one is rowing the other must complete 10 weighted ab mat sit ups then rest until the person rowing is done.  Continue to rotate until the 16 minutes is complete.  The goal is to have each person row 4 times.  Motivate and encourage one another.  Have fun.
Workout of the Day
Strength of the Day                                                Day 1:EMOM for 5 sets: 10 Front Squat

EMOM for 5 sets: Push Press

Day 2:

EMOM for 5 sets: 10 Back Squat

Day 3:

EMOM for 5 sets: 10 Deadlift

Level 1:  

 

Team Workout

16 minutes (For total Distance)

Partner 1 rows 400 meters

while…

Partner 2 completes 10 weighted Ab Mat Sit Ups, 10# Slam Ball

As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing.

*2,400 total meter

Level 2:  

 

Team Workout

16 minutes (For total Distance)

Partner 1 rows 400 meters

while…

Partner 2 completes 10 weighted Ab Mat Sit Ups, 10# 

As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing.

*2,800 total meters

Level 3: 

Team Workout

16 minutes (For total Distance)

Partner 1 rows 400 meters

while…

Partner 2 completes 10 weighted Ab Mat Sit Ups, 20/10# Slam Ball

As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing.

*3,200 total meters

Level 4: 

 

Team Workout

16 minutes (For total Distance)

Partner 1 rows 400 meters

while…

Partner 2 completes 10 weighted Ab Mat Sit Ups, 20/10# Slam Ball

As soon as Partner 1 has completed 400 meters then Partner 2 will start rowing.

*4,000 total meters

Get more awesome: Max Effort Push Ups (tempo x2x2)  Hold the top position for two seconds and hold the bottom position for 2 seconds for each repetition.