Friday – May 17th, 2013

I received some great e-mails from many of you reference yesterday’s challenge.  For those of you that forgot to report on your experience with it please take a few minutes to do so.  I promise you that you will benefit from it.  This morning on the way into the gym I was thinking about how lucky my wife and are to have Mission CrossFit.  The opportunities and trials placed in our lives that have brought us to this point.  From coaching girl’s soccer at El Toro High School, to running training groups at the park next to our home and from our garage.  From leaving the Police Department to hoping the CrossFit gym would bring in enough to provide for the family.  It has been a wild ride with some big ups and downs.  Sarah and I will be celebrating our 12 year wedding anniversary next week.  From just a couple of kids getting married while still in College, we are so fortunate to be where we are today.  Being blessed with five amazing children.  I’ll let you know how amazing I think that is when they start becoming teenagers.  I recently was told that “you’ll never be rich with 5 kids.”  I think my little smirk threw him off.  Money can’t buy the richness that family brings.  I’m currently the richest guy I know.  I have come to appreciate the little things in life.  Life can get overwhelming in a hurry if we don’t stay focused on what is truly important.  Being rich is a state of mind.  Being grateful for what you have is happiness.
A little technique for today.  Turkish Get Up is a great shoulder mobility and strength piece.  Learn and use it and you’ll be better for it. 
Workout Strategy
 Memorial Day is a little over a week away.  We will start a little early by doing a Hero WOD today.  Memorial Day used to be call Decoration Day as it commemorated the Union And Confederate Soldiers who died in the Civil War.  By the 20th Century Memorial Day had extended to honor all Americans who have died in all wars.  The difference between Memorial Day and Veterans is: Memorial Day is a day of remembering the men and women who have died while serving, while Veteran’s Day celebrates the service of all U.S. military veterans, living or dead.  CrossFit has a history of honoring those in the community who have fallen in combat with a Hero WOD.  These WODs are to be done in remembrance of those who have given themselves for our Country.  Today we will do “Johnson”.  This workout was first posted by CrossFit on July 9, 2010.  1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.   
This workout is Long and Heavy.  We have done both Heavy Deadlifts and Heavy Squat Cleans recently in preparation for this.  I’m not so concerned with scores today.  Today is a Hero WOD.  It is supposed to be hard.  Keep good form.  It is supposed to challenge you physically but most of all mentally.  Pick a level that will be hard.  Take one repetition at a time if necessary.  Stay focused.  Remember that you are alive.  Keep good form.  Be awesome and push yourself out of your comfort zone.  
Workout of the Day
Strength of the Day                                                Turkish Get Up
Level 1: 

20 minute AMRAP

Deadlift, 9 reps

Ring Rows, 16 reps

Box Dips, 16 reps

Squat Clean, 9 reps


 Level 2: 


20 minute AMRAP

155/115# Deadlift, 9 reps

Pull Ups, 8 reps

Ring Dips, 8 reps

85/55# Squat Clean, 9 reps

 Level 3: 

20 minute AMRAP

185/155# Deadlift, 9 reps

Pull Ups, 12 reps

Ring Dips, 12 reps

115/85# Squat Clean, 9 reps

Level 4 


20 minute AMRAP

245/185# Deadlift, 9 reps

Muscle Ups, 8 reps

155/105# Squat Clean, 9 reps

Get more awesome: 32 Hand Release Push Ups

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