Announcements:
Mission CrossFit is getting Showers. We have a special membership discount rate as a fundraiser. We are offering a six month pre-paid membership for $850. That is a $200 savings over 6 months plus shower privileges. We have had a couple people take advantage of this offer to dedicate themselves and assist the gym. I would like to have at least 4 more people to help offset the coast of the showers. OFFER EXPIRES FRIDAY JULY 12TH.
Mission CrossFit “Excellence” T-Shirt is now on Pre-Order Sale. $15. The Shirt Order will placed on Monday. The new design is up in the gym on the announcements board and on Facebook. Put your order in TODAY!!
Motivation
Again, I am here quickly to discuss the importance of being positive. This probably keeps coming up because it is something I struggle with personally. I wish that we would be more supportive of one another. So often I think it is the belief that if one side or person is to win or be successful then someone else has to fail or be miserable. So we start wishing misery on others. Why do we do this? I think an even bigger question is why do we start doubting ourselves when we see others succeed? Why if someone can do something that we can’t is it “showing off”? One thing that has greatly helped me over the past few years is celebrating others success. For one, I found that it gives me a lot more opportunities to be happy. Can you think of any other reasons how this could help you?
Strength
Are you getting better at the Turkish Get Up? Are you seeing the benefits of the movement in the rest of your workouts? I love the Turkish Get Up. Getting proficient at the TGU will make you better at everything else.
Workout Strategy
Today combines a classic CrossFit Benchmark workout with a Heavy Deadlift. As you can see there is very little scaling for “Cindy” portion of the workout. If we are still lacking in these three body weight movements then it will be a basic strength day. Be smart on how you do Pull Ups and Push Ups. Most people will need to break those up. Do it early to avoid hitting failure. You will complete three rounds of 5-10-15 Pull Ups, Push, and Squats before doing a set of three deadlift.
| Workout of the Day | |
|---|---|
| Strength of the Day | Turkish Get Ups |
| Level 1:
15 Minute AMRAP 3 Rounds of: 5 Ring Rows/Pull Ups 10 Elevated Push Ups 15 Squats THEN…. 3 Deadlift @ 115/95# |
Level 2:
15 Minute AMRAP 3 Rounds of: 5 Pull Ups 10 Push Ups 15 Squats THEN…. 3 Deadlift @ 155/115# |
| Level 3:
15 Minute AMRAP 3 Rounds of: 5 Pull Ups 10 Push Ups 15 Squats THEN…. 3 Deadlift @ 225/155# |
Level 4:
15 Minute AMRAP 3 Rounds of: 5 Pull Ups 10 Push Ups 15 Squats THEN…. 3 Deadlift @ 315/225# |
Buy Out – 500 Meter Row
