Thursday – March 21st, 2013

My alarm clock went off at 4:30 am and I hit the snooze which allows me 10 more minutes to mentally prepare myself for the day.  My body is a little sore and I think about how nice it would be to just stay in bed.  Then I remember my 5:30 am crew which arrives half asleep but ready to work.  They come before the sun rises to get the best workout they know of.  They are motivated by who they are becoming.  In fact we all are.  Mission CrossFit is a great place to come and better ourselves.  To push ourselves out of our comfort zone to forge our bodies and minds into something stronger than yesterday.  Everyone of you that shows up to work out is an inspiration to me.  You make it easy to come in early and stay late because I know I’m gonna see something special.  Today, I’d like you to share your experience by commenting to this post why you come to Mission CrossFit and who in the gym has inspired you lately.  Let us motivate one another.
Workout Strategy
Just keep moving.  Simple but effective.  There is no weightlifting today.  You just have to move your own body.  Like all workouts, at some point you are gonna want it to be over.  Your legs will feel some burn, but it only hurts if you allow it to.  Keep your weight on your heels during the squats.  Keep your weight on the heel of your front foot during the lunges.  On both movements engage your glutes at the top and thrust your hips forward.  Have fun.  Lunges will give you the butt you want!
Workout of the Day
Strength of the Day                                                Pistol Progressions
Level 1: Three Rounds for time ofRun 200 meters

30 Meter Walking lunge

30 Squats

Level 2: Three Rounds for time ofRun 200 meters

50 Meter Walking lunge

50 Squats

Level 3:Three Rounds for time ofRun 200 meters

75 Meter Walking lunge

50 Squats

Level 4: Three Rounds for time ofRun 200 meters

100 Meter Walking lunge

50 Squats

To Get More Awesome – 50 Ab Mat sit ups

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