Friday – April 19th, 2013

Motivation

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over in my life. And that is why I succeed.” – Michael Jordan

I am glad to hear that more and more people are following these pre workout write ups. I think the reason I keep doing them is because they probably help me more than anything. It gives me time everyday to reflect on things that are truly important. Experiences that I am having that I need to learn from. It is easy to shy away from challenges. To make excuses. The world is making it easier and easier to give up. There are plenty of people out there that can tell us what is wrong with us and everything else. What we do here at Mission CrossFit is attack our problems. We come up with solutions and dedicate ourselves to being better. We look forward to challenges. After hard workout I often hear, “that was a good one.” Let us take this same attitude into everything we do. Let us show people how to succeed, how to be happy. We have had lots of new faces join our gym lately. Get out of your comfort zone and welcome them with open arms. Share your stories of how CrossFit has changed you. There are so many great success stories in the gym. I know they inspire me and give me motivation. We can all make a difference. Continue to find small ways to help encourage people. This morning I sent a text message to my little sister that said “Good morning my beautiful sister.” She replied back almost instantly with an “Awwwww Thanks! Good morning my handsome older brother” She rarely even replies back to a morning text. Don’t forget to take the time to show our loved ones how much we care about them.

Strength

Power Cleans. Do you love this movement yet? You should. Let us focus on a big hip drive and shoulder shrug today. Keep your arms locked as long as possible. Keep your shoulder blades squeezed together the entire time. Make sure we are finishing in a good position. We must learn a good front rack position. Learn to have the bar fall onto your shoulders. Keep improving your technique.

Workout Strategy

High power output followed by one minute breaks. During the KettleBell swings focus on a small dip in the hips but a powerful thrust of the hips to swing that KB overhead. We are not pacing the workout today. Each element is an all out effort. If we get to the last round and can barely hang on to the KettleBell then we have done today right. We should strive for three rounds during the 3 minute As Many Rounds as Possible stages. Remember, no burpees or lunges today so how bad could it be. For the Front Squat, the weight should be about half of your 3 rep max so that you never have to break them up. For those who struggle on the lateral jumps, slow down, we are trying to instantly rebound. If this is difficult to string multiple reps in a row then start by just doing two at a time. If that is comfortable then try three or four in a row. I don’t really want to see double hops between jumps over the bar. The Toes to Bar should also be done in one set. Pick a level that will allow you to work during the entire element time.

BE AWESOME

Workout of the Day
Strength of the Day	Power Clean: 10 minutes to establish a 3 rep Max
Level 1: 1 Minute Max Effort KettleBell Swings, Rest 1 Minute 3 Minute As Many Reps as Possible of: 7 Front Squat, 21 Lateral Jumps (Over Barbell) 7 Knee Raises Rest 1 Minute 1 Minute Max Effort KettleBell Swings, Rest 1 Minute 3 Minute As Many Reps as Possible of: 7 Front Squat, 21 Lateral Jumps (Over Barbell) 7 Knee Raises Rest 1 Minute 1 Minute Max Effort KettleBell Swings,	Level 2: 1 Minute Max Effort KettleBell Swings, 35/18# Rest 1 Minute 3 Minute As Many Reps as Possible of: 7 Front Squat, 95/65# 21 Lateral Jumps (Over Barbell) 3 Toes to Bar Rest 1 Minute 1 Minute Max Effort KettleBell Swings, 35/18# Rest 1 Minute 3 Minute As Many Reps as Possible of: 7 Front Squat, 95/65# 21 Lateral Jumps (Over Barbell) 3 Toes to Bar Rest 1 Minute 1 Minute Max Effort KettleBell Swings, 35/18#
Level 3: 1 Minute Max Effort KettleBell Swings, 44/26# Rest 1 Minute 3 Minute As Many Reps as Possible of: 7 Front Squat, 115/75# 21 Lateral Jumps (Over Barbell) 7 Toes to Bar Rest 1 Minute 1 Minute Max Effort KettleBell Swings, 44/26# Rest 1 Minute 3 Minute As Many Reps as Possible of: 7 Front Squat, 115/75# 21 Lateral Jumps (Over Barbell) 7 Toes to Bar Rest 1 Minute 1 Minute Max Effort KettleBell Swings, 44/26#	Level 4: 1 Minute Max Effort KettleBell Swings, 53/35# Rest 1 Minute 3 Minute As Many Reps as Possible of: 7 Front Squat, 135/95# 21 Lateral Jumps (Over Barbell) 7 Toes to Bar Rest 1 Minute 1 Minute Max Effort KettleBell Swings, 53/35# Rest 1 Minute 3 Minute As Many Reps as Possible of: 7 Front Squat, 135/95# 21 Lateral Jumps (Over Barbell) 7 Toes to Bar Rest 1 Minute 1 Minute Max Effort KettleBell Swings, 53/35#

Workout of the Day

Strength of the Day

Power Clean: 10 minutes to establish a 3 rep Max

Level 1:

1 Minute Max Effort KettleBell Swings,

Rest 1 Minute

3 Minute As Many Reps as Possible of:

7 Front Squat,

21 Lateral Jumps (Over Barbell)

7 Knee Raises

Rest 1 Minute

1 Minute Max Effort KettleBell Swings,

Rest 1 Minute

3 Minute As Many Reps as Possible of:

7 Front Squat,

21 Lateral Jumps (Over Barbell)

7 Knee Raises

Rest 1 Minute

1 Minute Max Effort KettleBell Swings,

Level 2:

1 Minute Max Effort KettleBell Swings, 35/18#

Rest 1 Minute

3 Minute As Many Reps as Possible of:

7 Front Squat, 95/65#

21 Lateral Jumps (Over Barbell)

3 Toes to Bar

Rest 1 Minute

1 Minute Max Effort KettleBell Swings, 35/18#

Rest 1 Minute

3 Minute As Many Reps as Possible of:

7 Front Squat, 95/65#

21 Lateral Jumps (Over Barbell)

3 Toes to Bar

Rest 1 Minute

1 Minute Max Effort KettleBell Swings, 35/18#

Level 3:

1 Minute Max Effort KettleBell Swings, 44/26#

Rest 1 Minute

3 Minute As Many Reps as Possible of:

7 Front Squat, 115/75#

21 Lateral Jumps (Over Barbell)

7 Toes to Bar

Rest 1 Minute

1 Minute Max Effort KettleBell Swings, 44/26#

Rest 1 Minute

3 Minute As Many Reps as Possible of:

7 Front Squat, 115/75#

21 Lateral Jumps (Over Barbell)

7 Toes to Bar

Rest 1 Minute

1 Minute Max Effort KettleBell Swings, 44/26#

Level 4:

1 Minute Max Effort KettleBell Swings, 53/35#

Rest 1 Minute

3 Minute As Many Reps as Possible of:

7 Front Squat, 135/95#

21 Lateral Jumps (Over Barbell)

7 Toes to Bar

Rest 1 Minute

1 Minute Max Effort KettleBell Swings, 53/35#

Rest 1 Minute

3 Minute As Many Reps as Possible of:

7 Front Squat, 135/95#

21 Lateral Jumps (Over Barbell)

7 Toes to Bar

Rest 1 Minute

1 Minute Max Effort KettleBell Swings, 53/35#

To Get More Awesome – 43 Dips

Friday – April 19th, 2013

Don’t Stop Here

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