T-Shirts have arrived. If you preordered your shirts please bring cash ($15) for easy transactions. For the ladies we have some Lululemon workout pants with the Mission CrossFit logo on them. These are going for $72.
MUST READ!! MUST READ!! MUST READ!!
Member Referral Program
Sarah and I started Mission CrossFit nearly 4 years ago by running workouts at the park next to our house and from our garage. Word of mouth is how we grew and has always been our best source of advertising. For the next 6 weeks (til the end of September) we are going to run a Member Referral Program Special. Here are the details. For every person you refer that signs up for a membership you will receive $25 off of your monthly membership for as long as they are a member. If they sign up for 1 month then you get $25 credit towards 1 month of your membership. If they are a member for three months then you get $25 credit each month for three months. How many people could you refer? How many do you need to refer to have a free membership for as long as they stay active members? Hopefully this will help out as well. Every new referral will receive $25 off their first month’s membership. Help us grow!!
Motivation
I used to get really worked up when I saw people doing things or making decisions that I didn’t agree with. I took many things very personal. I still struggle with this from time to time. I deal with this now by reminding myself that we are all vastly different. Shaped by our own experiences and upbringing. I grew up in a Military house with parents who were very committed to the idea of honoring the family. When I was eight years old, I started Taekwondo with my Father. The Songahm Spirit of Taekwondo oath, a promise each student made at the beginning and end of each class to prepare them for what lied ahead. At the beginning of each class the oath is as follows: “Sir/Ma’am, I shall practice in the spirit of Taekwondo; with courtesy for fellow students, loyalty for my instructor and respect for my juniors and seniors, sir/ma’am” At the end of the event, the promise is targeted more for behavior outside of the do-jahng: “Sir/Ma’am, I shall live with perseverance in the spirit of Taekwondo; having honor for others, integrity for myself and self control in my actions, sir/ma’am” I participated as a student and later as an instructor into my college years and recited this oath thousands of times. I realize now that this oath has played an influential role in my life and the way I strive to conduct myself. It has at times made me angry when others violate it’s principles. Then, I realize it is at no direct fault of their own. You can not follow what you have not been taught. Courtesy, Loyalty, Respect, Honor, Integrity, and Self Control. Words that take the individual out of the main focus. The main focus is on the collective betterment of the group. I am grateful for the way I was raised and the ideals I was taught. It is these ideals that have brought me happiness and understanding in every environment I have found myself in. From my time in classrooms to sports teams, as a police officer, gym owner, and as a Father and Husband, I have found the most success when I followed these life skills.
Strength
Strength Programs are generally based on working at percentages of your max lifted weight. Knowing your max weight allows you to then focus on the total work load that will help you build strength. Working from 80% of your max has been a proven method to build strength. If you are not lifting heavy enough you will not see good gains. Start lifting heavier so you can get stronger.
Workout Strategy
While the top CrossFit athletes are doing this nearly non stop us mere humans are going to need to pace this. For the shoulder to overhead everyone should be doing a push jerk. This is the strongest of the shoulder to overhead movements and will save your shoulder strength. For the deadlift focus on a good bottom position with knees bent weight rooted through the heels. As the bar passes the knees on the way up think about bringing your hips to the bar. The box jumps will actually be the determining factor on this workout because it requires the most oxygen or cardio component which will effect your efficiency on the other movements. Step ups are allowed on this workout so use them if you need. No reason to be standing looking at the box. The top scores so far for this workout are 12 rounds. When I set my personal goal for workouts I generally subtract about 25% from the the top scores. For me to get 9 rounds I will need to do one round every 66 seconds. I will stick as close to this a possible throughout the workout. Even if I’m a little faster the first couple rounds I will take a break and not start the round until the 66 second mark. Lets set some goals and stick with it.
| Workout of the Day | |
|---|---|
| Strength of the Day | Deadlift: 5 sets of 5 repetitions every 2 minutes at 80% of 5 rep max |
| Level 1
10 Minute As Many Rounds as Possible: 5 Shoulder to Overhead, 65/33# 10 Deadlift, 65/33# 15 Box Jump, 20/16 inch |
Level 2
10 Minute As Many Rounds as Possible: 5 Shoulder to Overhead, 75/45# 10 Deadlift, 75/45# 15 Box Jump, 20/16 inch |
| Level 3:
10 Minute As Many Rounds as Possible: 5 Shoulder to Overhead, 95/65# 10 Deadlift, 95/65# 15 Box Jump, 24/20 inch |
Level 4: CrossFit Games Open WOD 13.2
10 Minute As Many Rounds as Possible: 5 Shoulder to Overhead, 115/75# 10 Deadlift, 115/75# 15 Box Jump, 24/20 inch |
To Get More Awesome – 3 x 20 ab mat sit ups. One minute break between sets
