Thursday – May 23rd, 2013

New Schedule.  Please look at the new schedule which is posted on this site under Schedule.  There are changes to both the Morning and Evening class times.  This new schedule is an attempt to provide you with a better workout experience.  With start times now 90 minutes a part we will be able to provide you with more focused attention and coaching.  We won’t have different classes fighting for gym space.  You will have more time to work on your goals and mobility.  You will have a better opportunity to get awesome.  We are also adding a Noon class on Monday, Wednesday, and Friday.  If we have enough interest in a Tuesday and Thursday Noon class we will add that as well.
Coach Dan’s going away party is this Saturday at Concourse Park .  Dan has accepted a position at Concordia University in Irvine to be a Strength and Conditioning Coach for the Men’s and Women’s soccer teams.  He will also be returning to school there to obtain his Masters.  This is an exciting opportunity for Dan as he will be the first Strength and Conditioning coach at the University.  We hope he can build a program that all the teams will utilize.  Dan started out as an athlete with me in the garage days of Mission CrossFit.  He has been a vital part of Mission CrossFit and he will be missed.  Please come attend the BBQ potluck at 10:00 AM.  Bring something healthy and awesome to share with others.    This is in conjunction with the Forces of Nature Trail Run which begins at 8:00 AM
Once in a while I manage to aggravate my mid back making it uncomfortable to do any twisting or explosive movements.  This forces me to take a few days off.  The hardest part is returning to the workouts.  I’m a little apprehensive because I don’t want to set myself any further back.  Taking time off is sometimes necessary.  Returning as soon as possible is the trick to a speedy recovery.  The longer we go without physical activity the more psychological the impact becomes.  We start finding reasons and excuses not to workout.  We are creatures of habit which can be good and bad.  We can have a routine of winning or a routine of excuses.  We can’t have both.  What is the root word of Rationalize?  Yep, you got it “Lies.”  
Today we will focus on completing difficult ring rows if we don’t have a pull up.  Step forward as much as possible or elevate them on a box.  If we have a pull up then you will work on weighted pull ups.  Why so much focus on the pull up?  Because it is one of the best exercises we can do.  The better you get at pull ups the better you will be at all strength movements.
Workout Strategy
Today is what CrossFit calls a chipper.  You will complete all the repetitions of one movement before moving on to the next.  The good news is once the movement is done there is not another round so you will not see that movement again.  We will see a wide range of times today.  As you may have noticed this week is more of a strength week.  Today we will see skilled and strength movements. The pace will have to be slower but the work load is heavier.  Don’t be afraid to spend the time completing the more difficult movement or weight.  Try not to scale down today.  The shoulder to overhead can be Press, Push Press, Push Jerk, or Split Jerk.  Just make it happen.
Workout of the Day
Strength of the Day                                                Weighted Pull Ups
Level 1: 

100 Jump Rope

50 Abmat sit ups

40 Walking Lunges (front rack) 

30 Shoulder to Overhead

20 Push Ups (elevated)

Level 2: 

100 Double Unders

50 Abmat sit ups

40 Walking Lunges (front rack) 85/55#

30 Shoulder to Overhead, 85/55

20 Pike Push Ups

Level 3: 

50 Double Unders

50 Abmat sit ups

40 Walking Lunges (front rack) 115/75#

30 Shoulder to Overhead, 115/75

10 HSPU (abmat assistance acceptable)

Level 4: 

100 Double Unders

50 Abmat sit ups

40 Walking Lunges (front rack) 135/95#

30 Shoulder to Overhead, 135/95

20 HSPU (Head to floor)

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