Tuesday – October 15th, 2013

Friday – November 1st – Member Recognition Night
BBQ/Potluck & Family Movie Night
Put it in your calendar!!
Wednesday Night Mobility with Dr. Jorge
Dr. Jorge is our resident Chiropractor and will be putting on a Mobility Seminar this Wednesday, October 9th at 6:00 PM in the small gym.  He will be incorporating a mobility massage ball to help you take care of your muscles.  The cost of the class which come with the mobility ball is $10.  Sign up on the Events board in the gym.  If possible you should attend.  Aches and pains should not persist.  If we take care of ourselves we should be pain free.  I din’t say sore free but pain free.
 “What will be your Space Jam.”  Youtube – Kid President’s Pep Talk – for a good motivational talk.  What are you doing to be more awesome.  I started this week back on the right track.  Went running with Daniel at 6:03 am.  Taylor and Dallin joined us on their bikes.    What a great start to the day.  At 1:30 I had my Silverado High School Class.  We now have 17 kids in the program.  The largest group we have every had.  I instituted a new incentive program to see if I could improve on previous years attendance.  I told them if they attended 6 consecutive classes they would earn a Mission CrossFit T-shirt.  So far this year we have 12 kids who have earned a shirt.  This program really seems to be making a big impact.  We have had kids change their plans to make sure they attend.  The next goal is 30 consecutive visits which means they need to attend every scheduled class for two and a half months to earn a pair of Reebok CrossFit shoes.  I may have over committed myself here as this is what they are talking a lot about.  I think it is awesome that they are motivated to earn a Mission CrossFit shirt and shoes.  They have been wearing the shirts with pride.  So, I need your help.  If you can donate money to our youth program – Kaizen Youth Club, Inc –  please do.  This is a registered 501(c)(3) Non Profit California Corporation.  Tax Deductible receipts will be given.  The goal is to raise $1,500 by the end of November.    
Like we mentioned yesterday about the change in strength programming.  We noticed on the burpee challenge that those doing the challenge got better at burpees and subsequently other movements as well.  Squats are probably the best return on investment when it comes to “core strength.”  We are going to squat more consistently.  If you were here on Monday then today you will do Back Squat at the same weight you did Front Squat on Monday.  If you missed Monday then you are doing Front Squat today.  Pick a light weight.  We are after full range of motion beautiful movement.
Workout Strategy
 Monday’s workout was more cardiovascular based. Running followed by  light Kettlebell swings and then Sit Ups.  Today is a strength based workout.  The workout has a name as it is a Hero Workout.  Which means Level 4 is even more difficult then normal.  To put it into a little perspective I could not even physically complete the workout for my first 3 years of doing CrossFit.  So a couple trains of thought here.  If you are strong enough attempt the full version and use it not as a training day but a test of where you stand.  For the vast majority of everyone lets be smart on how we approach this workout and look at how it is designed to be completed.  There should be very few breaks and the workout should be completed in less than 10 minutes.  Your breaks should be strategic.  Do 11 Deadlifts and take a break.  To start the hang power clean you will need to complete a Deadlift so there is number 12.  Some thought going into the Push Jerk.  The Push Jerk you will want to give yourself enough rest so that you can complete all 6 in a row.  It is a lot of work to get the weight back to your shoulders if you break them up.  There are 5 rounds so don’t go blazing the first round when you are totally fresh.  The movements get very difficult when you are tired.  The weight is supposed to be on the heavier side.  No one should take more than 15 minutes to do this workout.  Even though it took me 16 minutes 6 seconds to do this on Monday I don’t want anyone to be as slow as I was.
Workout of the Day
Strength of the Day                                               EMOM for 5 minutes:  10 Front Squat if you were not here Monday

10 Back Squat if you were

Level 1:5 Rounds:

Deadlift, 12 Reps

Hang Power Clean, 9 Reps

Push Jerk, 6 Reps

Level 2:   

5 Rounds:

95/65# Deadlift, 12 Reps

95/65# Hang Power Clean, 9 Reps

95/65# Push Jerk, 6 Reps

Level 3:5 Rounds:

125/85# Deadlift, 12 Reps

125/85# Hang Power Clean, 9 Reps

125/85# Push Jerk, 6 Reps

Level 4:“DT” 

5 Rounds:

155/115# Deadlift, 12 Reps

155/115# Hang Power Clean, 9 Reps

155/115# Push Jerk, 6 Reps

To Get more Awesome: 50 Sit Ups

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