Announcements
Showers are finished and now open to everyone.  There are two shower stalls and we provide towels which are located in the adjacent bathroom.  You need to provide your own soaps.  
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.
 
Movements
Strength movements this week include: Front Squat, Back Squat, Push Press, and Deadlift.
Workout of the Day movements this week include:  Muscle Ups, Pull Ups, Dips, Burpees, Jump Split Lunges, Overhead Squats, Rower, Toes to Bar, Push Ups, Running, Sumo Deadlift High Pull, Mountain Climbers, Deadlift, Wall Ball, Box Jump, and Kettlebell Swings.  
Get more awesome movements include:  Overhead Squats, Power Clean, Sit ups, Power Snatch
Motivation
On a continuation of yesterday’s thoughts I had a good talk with my kids this morning.  The topic yesterday was do we have a predetermined plan for our life.  We as parents have hopes and aspirations for our children.  We want our kids to do well in school, sports, music, and to eventually land a good career and family.  We tend to encourage our kids to become something similar to us.  I had a grandfather who was a doctor, so my grandmother would always tell me to do good in school so I could become a Doctor.  Often we push our kids towards a profession similar to ours or towards our own interest.  Here in lies the dilemma.  How do we teach our kids the value of hard work and to understand the importance of rules and allow them to make their own decisions? Choose their own life? My children do have choices but for the most part they need to follow rules.  How do we show our kids the importance of rules?  Are rules important?  I believe understanding the rules is critical.  Every game has rules, that’s what allows them to be fun.  Every sport has defined boundaries.  I believe we are governed by rules and we need to understand them and operate within them to be successful.  Once we understand the rules then it is our decision how we play the game.  There are many paths to happiness and as we discussed this with our children and I took an honest look at each personality there was a realization that each will follow their own path.  Some may be similar to my own but a couple may take a much different path.  It is my hope as a parent that whatever path they choose we can remain close as a family.  That they will understand the joy that can come through a loving and supportive family unit.  I want them to enjoy what life has to offer.  There are so many great things to do and in each season of our lives I hope that we will make the most of it.
Strength
Is your technique getting better?
Workout Strategy
 This workout is designed to be done very quickly.  The rep scheme of 7 and 7 should allow you to complete each movement without stopping.  Less than 7 minutes is a good target time.  That would equate to 30 seconds per movement or one minute a round.  Choose a weight that you know you can do for multiple sets.  There are 49 total Overhead Squats today.  I would rather you error on the side of light weight then to heavy.  We are looking for improved technique.  If you get to class early start warming up your shoulders and use the foam roller to loosen your upper back.  
Workout of the Day
Strength of the Day                                               Day 1: EMOM 5×10 Front Squat

EMOM 5×10 Push Press

Day 2:  EMOM 5×10 Back Squat

Day 3:  EMOM 5×10 Deadlift

EMOM 5×10 Push Press

Level 1:7 Rounds

7 Overhead Squats, 75/45#

7 Knees to Elbows

Level 2: 7 Rounds

7 Overhead Squats, 75/45#

7 Knees to Elbows

Level 3: 

7 Rounds

7 Overhead Squats, 95/65#

7 Toes to Bar

 

Level 4:
7 Rounds

7 Overhead Squats, 135/95#

7 Toes to Bar

 

To Get more Awesome: 35 Ab Mat Sit Ups