Announcements
Thanksgiving morning team/family workout at the Youth Athletic Park on Olympiad Road next to Lake Mission Viejo. We did this last year and had about 150 participants. An event that was one of the Highlights of Mission CrossFit. We hope that if you are in town that you will plan to join us again. It will be the same format of a workout scavenger hunt. It is designed for the whole family. Mark it on your calendar and plan to be there. We will add a few more stations to make it even more challenging for those who need to burn off extra calories in anticipation of Thanksgiving dinner.
Not to overlook Thanksgiving but with the busy Holiday Season we thought it best to announce or annual Mission CrossFit Holiday Party. This party will be held on Friday December 6th at 6 PM. Please plan to attend.
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
“There is no plan. There is no right and wrong. There is no need to worry about whether I’m on the right path. There is just life. And I kinda like it that way.” – Jen
I have recently taken an interest in reading people’s blogs. The above quote is how this blogger ended one of her pieces. I have a firm belief that we are shaped by our own experiences. While this author has a much different belief system then my own we are surprisingly very similar. While she would be quick to point out our differences, I like to think about what we have in common. I don’t take any offense to this quote. I don’t believe there is a set plan that each of us have to follow. I do believe we should strive to understand and respect everyone. How we decide to do this is our choice. We get to make our own choices and therefore there is no right or wrong. There may be consequences but again those are relative and are often positive. And I agree if we are respectful of others and treat people honestly then it doesn’t matter what path you are on for there are many paths to happiness. I like what life has to offer. Find your way to make the world better. Look to understand others. Look for ways to be awesome.
Strength
More is not always better. There is a reason why we have started with light weight. We need to allow the body to adapt to the workload. The stronger you get the more time you will need to put into maintaining your strength and staying healthy. There is a fine line between healthy strength and overall strength. With greater strength comes more potential for injury. As I find myself well into this new strength program I am also finding that it is taking more time to keep myself healthy. I need to spend more time with mobility to limit the soreness and help the body recover. So many of us want the results without the work. Don’t be in a hurry during this new strength program. Allow yourself to focus on better movement. Allow yourself to get into the habit of stretching more and taking the time to take care of your body. We have seen many people try to get stronger without doing all the steps. It doesn’t work and only leads to injury and more setbacks. Let us do this the right way. Be consistent and disciplined.
Workout Strategy
The CrossFit training pyramid has nutrition as the base or foundation. Above nutrition is Metabolic Conditioning or Cardio. Hence the rowing in todays workout. Let’s face it. To be in good shape means we need good cardio. Above Metabolic Conditioning is Gymnastics. No not the kind you see on the Olympics. Those are the best in the world. We are talking about body weight movements. To get better at push ups you need to do push ups. Break the push ups into manageable sets. It should take no more than two sets to the required push ups.
| Workout of the Day | |
|---|---|
| Strength of the Day | Day 1 of Strength for the week:EMOM for 5 sets: 10 Front SquatEMOM for 5 sets: Push Press |
| Level 1:
15 Minute AS MANY ROUNDS AS POSSIBLE Row 200 Meters 10 Push Ups |
Level 2:
15 Minute AS MANY ROUNDS AS POSSIBLE Row 250 Meters 15 Push Ups |
| Level 3:
15 Minute AS MANY ROUNDS AS POSSIBLE Row 250 Meters 20 Push Ups |
Level 4:
15 Minute AS MANY ROUNDS AS POSSIBLE Row 250 Meters 25 Push Ups |
Get more awesome: 16 Overhead squats (Technique)
