Friday – October 25th, 2013

Friday – November 1st – Member Recognition Night
BBQ/Potluck & Family Movie Night
Put it in your calendar!!
We put a number of names on the board who will be recognized on November 1st.  If you find your name on the board please RSVP.  Everyone is invited.  The names are on the board are being honored based on the number workouts they have completed at Mission CrossFit.
Wednesday Night October 30th – 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.
Has CrossFit changed your life?  I was speaking with one of our members who started with us nearly nine months ago.  There are many reasons why people CrossFit.  There are many benefits seen by people who do CrossFit.  She relayed to me the feeling of family that she gets here at Mission CrossFit.  Several years ago she lost her husband who tragically passed away while at work for unknown reasons.  At a young age and with a young son to care for you can imagine the heart ache this caused.  Since starting CrossFit she has been able to come off her anxiety and depression medication.  The woman I see coming into the gym now is a far cry from the woman who started earlier this year.  She stands taller, radiating the confidence that comes with accomplishing tasks not thought possible.  I am grateful that she is part of the gym.  I am excited for the future she now has.  Thank you for sharing with me your love for what Mission CrossFit family has brought to your life.  Please share your Mission CrossFit story with me and others.  I would love to get an e-mail from at least one of you reading this.  We are currently modifying our website.  One of the sections we want to add are testimonials.  Not generic testimonials but real heartfelt stories about how you have transformed and what avenues it has opened up in your life.  Even if you don’t send it to me I encourage all of you to write about your experience with CrossFit.  What have you learned and how has it helped you to grow?
Consistency and dedication is what builds lasting strength.  My legs feel less fatigued and stronger than ever even though I squat everyday and 8 weeks into the program my total volume squatted per week is more than I have ever done.  Be patient people.  It works.
Workout Strategy
Today we will see how good your overhead squat is.  Positioning and shoulder stability will be taxed today.  After the strength of the day you will already be feeling the love you gave to your legs and shoulders.  The pull ups will effect your overhead ability.  Overhead squats are difficult to do if you are to out of breath.  Today you are allowed to pace the run in order to minimize the time spent on the pull ups and overhead squats.  Stay smooth and consistent.  Going to fast the first round or doing to many pull ups or Overhead Squats could slow you down dramatically the 2nd or 3rd round.  Steady and consistent more than ever today.
Workout of the Day
Strength of the Day                                                Front Squat or Back Squat & Push Press
Level 1:3 Rounds for time:


400 meter run

20 Ring Rows

20 Overhead Squats


Level 2:  3 Rounds for time:


400 meter run

7 Pull Ups

20 Overhead Squats, 45/35#


Level 33 Rounds for time:


400 meter run

15 Pull Ups

20 Overhead Squats, 65/45#

Level 4: 
3 Rounds for time:


400 meter run

20 Pull Ups

20 Overhead Squats, 95/65#

 *Less than 11 minutes

To Get More Awesome –  500 meter row

Don’t Stop Here

More To Explore