Costumes are welcomed and encouraged on Thursday.  Remember you still need to be able to workout in it.
Announcements
Friday – November 1st – Member Recognition Night
BBQ/Potluck & Family Movie Night
Put it in your calendar!!
Wednesday Night Mobility with Dr. Jorge
Dr. Jorge is our resident Chiropractor and will be putting on a Mobility Seminar this Wednesday, October 30th at 6:00 PM in the small gym.  He will be incorporating a mobility massage ball to help you take care of your muscles.  The cost of the class which come with the mobility ball is $10.  Sign up on the Events board in the gym.  If possible you should attend.  Aches and pains should not persist.  If we take care of ourselves we should be pain free.  I din’t say sore free but pain free.
Movements
This is a new section.  What is this?  While you come to Mission CrossFit and receive a great workout I want to help educate you more about what you are doing and why.  Here is a list of movements that will be performed in the Strength and Workout of the Day this week.  This does not include all the movements you may find yourself doing during the warm up.  Front Squat, Back Squat, Push Press, Deadlift, Ring Rows/Pull Ups, Push Ups, Sit Ups, Air Squats, Bar Facing Burpees, Wall Ball, Run, Row, Handstand progressions, Handstand Push Ups, Pike Push Ups, Cherry Pickers, Single Arm Kettlebell Power Clean, Jump Rope, and Burpees.  As you can see there are lots of movements programmed during the week.  If it feels like your only doing the same movements it is just random the way that is happening.  If you want more variety please come more often.
Motivation
Are you reaching your goals?  Do you have goals?  Cheshire Cat from “Alice and Wonderland” put it nicely when he tells Alice, “The road doesn’t matter if you don’t know where you are going.”  CrossFit in a general physical preparedness program.  General in the key word.  There are 10 General Physical Skills:  Cardio Vascular Endurance, Strength, Stamina, Flexibility, Power, Speed, Coordination, Accuracy, Balance, and Agility.  To become proficient at all ten takes time.  If you decide to focus and specialize in one area it will negatively effect the others.  Yet, often we need to focus in one area because it is such a weakness that we need to bring it up to the level of the others.  So what is your weakness?  What are you doing to get better at it?  Do you need more help and a focused plan?
 
Workout Strategy
Cardiovascular Endurance.  That is the main focus of today’s workout.  We all need better cardio.  Push yourself hard today and reap the rewards.  If you are running at an 8 minute a mile pace than you can complete the run in 1 minute 30 seconds.  This means your partner will have that 90 seconds to row as many calories as possible.  We should attempt to get 20 calories per row.  Those striving to get into level 4 today will need to row about 33 calories per row if it takes your partner 90 seconds to do the run.  There are ways to game this workout.  Simply running slower will leave you on the row longer.  This could be good or bad.  To long on the row will see a decreased average power output.  You will need to run at a pace that allows for a good solid effort on the row as that is where the points are earned.  
Workout of the Day
Strength of the Day                                                Day 1:EMOM 5×10 Front Squat

EMOM 5 x10 Push Press

Day2:

EMOM 5×10 Back Squat

Day 3:

EMOM 5×10 Deadlift

Level 1:  

 

Individual or Team Workout

15 minute As Many Rounds as Possible

300 meter Run

500 meter Row

or

15 minute As Many Rounds as Possible

300 Meter run

Max Calorie Row

*Score is max calories

Level 2: 

 

Individual or Team Workout

15 minute As Many Rounds as Possible

300 meter Run

500 meter Row

or

15 minute As Many Rounds as Possible

300 Meter run

Max Calorie Row

*Score is max calories

*225 Calories

Level 3:

 

Individual or Team Workout

15 minute As Many Rounds as Possible

300 meter Run

500 meter Row

or

15 minute As Many Rounds as Possible

300 Meter run

Max Calorie Row

*Score is max calories

*275 Calories

Level 4:

 

Individual or Team Workout

15 minute As Many Rounds as Possible

300 meter Run

500 meter Row

or

15 minute As Many Rounds as Possible

300 Meter run

Max Calorie Row

*Score is max calories

*300 Calories

To Get more Awesome: Single arm KettleBell Power Clean 15 each arm.