Monday – December 16th, 2013

Holiday Schedule
Closed – December 24, 25, & 26
Closed – New Year’s Eve (Open for Morning Classes)
Closed – New Years Morning (Open for Evening Classes)
On Saturday Zdenek and Robert competed in a CrossFit competition that was held at Cal State Dominguez Hills.  Both of them competed in Division III.  The great thing about competitions is that it allows you to showcase your training.  It also allows you to see where the holes in your training are.  The Snatch is a very technical lift and takes lots of added practice to get proficient.  Not a movement we have been focusing on in the gym.  Yet, what we see with athletes who specialize in weightlifting is they will generally sacrifice many other athletic components like cardio (running) or other high rep gymnastic movements.  What we leaned from this weekend is that our programming is very successful and well balanced.  Another key factor as pointed out by coach Jeff was Virtuosity.  This is the concept of not just doing the movement, but as in gymnastics, grading ourselves on how well we perform the lift or movement.  Technique and efficiency is what allowed these two guys to perform so consistently throughout the day.  It is great to see these guys do so well after all the time they put into training.  It makes us proud as a coaching staff that not only did they do well in the placements but they made it fun to watch.  Even people unfamiliar with CrossFit are able to observe and pick out who moves better than the others.  Great job gentleman.   
Robert finished the day in 5th place out of 90 competitors he placed:
1st in the Subaru Love Run
3rd in hspu
5th in front squats
5th in event 2
66th in the snatch ladderZdenek finished the day by besting all competitors in his division to bring home another 1st place trophy for Mission Crossfit. He placed:
1st in event 2 (only competitor to complete this wod)
2nd in the Subaru Love Run
2nd in front squats
12th in hspu
32nd in the snatch ladder
 Workout Strategy
Normally this time of year is used to set goals about how we are going to be better next year.  This week we are going to show you what you have accomplished the last few months at Mission CrossFit.  We are going to test the four lifts we have been working day in day out to improve.  We have been preparing you for this week for the past two months.  You have all seen strength gains and improvements in technique.  Have you realized the improvement that has come between your ears.  Confidence is what allows us to truly reach our potential.  With more strength and better technique you can go into these lifts knowing you are going to lift more than most of you though you ever would.  Each day will consist of setting a new personal best and then hitting a benchmark or version of a CrossFit benchmark workout.  This will allow you to see and appreciate just how far you have come.  The great thing about working out is that putting in the time and effort will give you positive results.  Time to bring an energy an excitement that you have been saving.
Workout of the Day
Strength of the Day                                                Day 1:

3 Rep Max Front Squat

Level 1:   

8 Rounds 

10 Ring Rows

10 Push Ups

10 Sit Ups

10 Squats

Level 2:  

4 Rounds

5/3 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats


Level 3: 

4 Rounds

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats


Level 4: 


100 Pull Ups 

100 Push Ups

100 Sit Ups

100 Squats

Get more awesome: Get ready to set new Personal Bests all Week.

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