Monday – October 28th, 2013

Announcements

Friday – November 1st – Member Recognition Night

BBQ/Potluck & Family Movie Night

Put it in your calendar!!

Wednesday October 30th – Mobility with Dr. Jorge

Dr. Jorge is our resident Chiropractor and will be putting on a Mobility Seminar next 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.

Kaizen Youth Club

Kaizen Youth Club is a California non-profit 501(c)(3) and part of Steve’s Club National Program designed to serve At Risk Youth in our community. We have lots of opportunity to do good right here in our own town. This is the third school year I have had students from the Silverado Continuation High School at the other end of Via Fabricante. The first year I had four consistent students participate in the classes. The second year we started our with eight students and had 4 the remained consistent through the year. So far this year we have 20 students enrolled in our program and it is growing every week. Average attendance has been at 90%. 14 of the students have not missed a class since they started. I am seeking monetary donations to help with the incentive program for the kids. Example: If they attend 6 consecutive classes then they receive a Mission CrossFit T-Shirt. Each visit is worth a certain amount of points that they can use towards other CrossFit or Athletic gear. We are seeking one time donations or monthly contributions. I have estimated that it will cost approximately $45/ month for each student. This price is what it would cost if the student earns all the incentives which are listed below. To do this would take 3 months without missing a single class.

$10 = T-shirt

$20 = Shorts

$30 = Sweatshirt

$75 = Reebok CrossFit Shoes

Donations

Kaizen Youth Club, Inc

24002 Via Fabricante #201

Mission Viejo, CA 92691

Motivation

This is going to be a great week. You are go to accomplish your planned tasks. You are going to enjoy your work week and time with your family and friends. How do I know this? Because, If you think you can or you think you can’t you’re right. On Friday I was telling my Kaizen Kids how I looked forward to seeing them on Monday. That they need to learn to love Monday’s because it is the start of a new week. We get to start fresh and we have the opportunity to make it a great week. Let us prepare ourselves mentally to succeed. Practice being positive Fake it until you make it if needs be. Look at the positive in all situations. Remember this Friday we are having a gym potluck BBQ / Member Awards Night / and Family Movie night. So much fun to look forward to. Work hard and make time to live in the moment. Enjoy it.

Strength

There are three strength days in every workout week. This is because we want all members to come at least three times a week. Your first day in the gym will always be Front Squat and Push Press. Your Day 2 will be Back Squat. Day 3 will Deadlift and Push Press. If you come more than three days then you will repeat Day 1 and then Day 2. Consistency is the key to building strength. These repeated repetitions will allow you to become very proficient with a weighted squatting movement. The legs, hips, and core are the engine room of the body. If you get your engine stronger everything will be stronger.

Workout Strategy

Today is designed to get the most work done. You will rotate from one movement to another every 30 seconds. You will complete 20 seconds seconds of work followed by 10 seconds to move to the next station. So if you think of it this way you only do 20 seconds of a movement every two minutes. This should maximize your work output while getting plenty of rest from those muscle groups to recover. The movements have also been arranged so you don’t do two arm movements in a row. Again all designed for you to get a really high score. Prepare yourself mentally. Stay positive. Get into the right mind frame that you can work through all the movements in a steady manner to get a good score. Set some goals now. If you are new to level 2 because of pull ups think about doing 2 pulls ups each time you get there and you will finish with 16 pull ups. For some of you that will be the most pull ups you have ever done in a workout. Set similar goals for the other movements. Today is going to be an awesome day.

Workout of the Day
Strength of the Day	Day 1 of Strength for the week: EMOM for 5 sets: 10 Front Squat EMOM for 5 sets: Push Press
Level 1: Workout will be done Tabata style. 20 seconds of work with 10 seconds to rotate to next movement. 32 total intervals / 8 intervals for each movement. Score is total reps completed. Ring Rows Sit Ups Elevated Push Ups Squats Rest 2 minutes then: 500 meter row Less than 275 Reps Less more than 2 minutes 15 seconds	Level 2: Workout will be done Tabata style. 20 seconds of work with 10 seconds to rotate to next movement. 32 total intervals / 8 intervals for each movement. Score is total reps completed. Pull Ups Sit Ups Push Ups Squats Rest 2 minutes then: 500 meter row 225 Reps or More Row less than 2 minutes 15 seconds
Level 3: Workout will be done Tabata style. 20 seconds of work with 10 seconds to rotate to next movement. 32 total intervals / 8 intervals for each movement. Score is total reps completed. Pull Ups Sit Ups Push Ups Squats Rest 2 minutes then: 500 meter row Less than 475 Repetitions Row less than 2 minutes	Level 4: Workout will be done Tabata style. 20 seconds of work with 10 seconds to rotate to next movement. 32 total intervals / 8 intervals for each movement. Score is total reps completed. Pull Ups Sit Ups Push Ups Squats Rest 2 minutes then: 500 meter row 475 Reps or More Row less than 1 minutes 45 seconds

Workout of the Day

Strength of the Day

Day 1 of Strength for the week:

EMOM for 5 sets: 10 Front Squat

EMOM for 5 sets: Push Press

Level 1:

Workout will be done Tabata style. 20 seconds of

work with 10 seconds to rotate to next movement.

32 total intervals / 8 intervals for each movement.

Score is total reps completed.

Ring Rows

Sit Ups

Elevated Push Ups

Squats

Rest 2 minutes then:

500 meter row

*Less than 275 Reps

*Less more than 2 minutes 15 seconds

Level 2:

Workout will be done Tabata style. 20 seconds of

work with 10 seconds to rotate to next movement.

32 total intervals / 8 intervals for each movement.

Score is total reps completed.

Pull Ups

Sit Ups

Push Ups

Squats

Rest 2 minutes then:

500 meter row

*225 Reps or More

*Row less than 2 minutes 15 seconds

Level 3:

Workout will be done Tabata style. 20 seconds of

work with 10 seconds to rotate to next movement.

32 total intervals / 8 intervals for each movement.

Score is total reps completed.

Pull Ups

Sit Ups

Push Ups

Squats

Rest 2 minutes then:

500 meter row

*Less than 475 Repetitions

*Row less than 2 minutes

Level 4:

Workout will be done Tabata style. 20 seconds of

work with 10 seconds to rotate to next movement.

32 total intervals / 8 intervals for each movement.

Score is total reps completed.

Pull Ups

Sit Ups

Push Ups

Squats

Rest 2 minutes then:

500 meter row

*475 Reps or More

*Row less than 1 minutes 45 seconds

Get more awesome: 15/15 single arm KettleBell Clean

Monday – October 28th, 2013

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