Thursday – September 26th, 2013

I have the opportunity to see people everyday do things they didn’t even think they could do.  Pull ups, box jumps, runs, and max lifts.  They rise and show up before the sun comes up, or they show up in the heat of the day, or after a long day at work.  I am impressed by your level of dedication and commitment to improving yourselves.  I am inspired by the way you encourage one another.  How you cheer when you see others succeed.  I am thankful for the community we have here at Mission CrossFit.  Stay focused and continue to work hard.
Workout Strategy
Steady and Consistent.  Focus on your breathing.  All to often I see people go out to fast in the workout.  You need to go at a pace where you can still breath.  Wall balls require a lot of oxygen for both the lower and upper body.  If you are holding your breath they will be very debilitating.  Keep a steady pace.  This doesn’t mean you go slow it just means you need to operate within your known limits for the sets of 30 and 20.  On the set of 10 is where you need to get out of your comfort zone and go for it.
Workout of the Day
Strength of the Day                                                High Box Jumps 5 EMOM 10
Level 1: 

30-20-10 of:

Wall Ball

KB Snatch (Total, anyhow)

Level 2: 

30-20-10 of:

Wall Ball 14/10#

KB Snatch (Total, anyhow) 35/26

Level 3: 


30-20-10 of:

Wall Ball 20/14#

KB Snatch (Total, anyhow) 44/35

Level 4: 


30-20-10 of:

Wall Ball 20/14#

KB Snatch (Total, anyhow) 53/44

To Get More Awesome –  Box Stretches

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