Wednesday -April 9th, 2014

Announcements & Up Coming Activities:
30/30 Burpee Challenge
Starting April 21st we will have another 30/30 Burpee Challenge.  You must find a partner and each of you must complete 30 Burpees everyday for 30 consecutive days.  Both partners must complete their burpees everyday.  If you finish the challenge then you will be rewarded with a Mission CrossFit – Yeah Burpees T-shirt.  Find a partner and sign up today.
Life’s simple pleasures and funny movements.  While in Utah we did a lot of walking around.  On our hike that I mentioned a few days ago, Daniel found a rock that he decided he wanted to keep.  I think it was a piece of granite.  I don’t know geology, but it was a cool looking rock.  It was not small.  If you put your fists together it was probably just a little bigger than that.  Daniel probably carried that rock for three miles.  We were walking on a narrow trail along a pretty step slope.  The trail ran horizontal to the canyon below.  All of a sudden I hear Daniel cry, “noooo.”  As he went tumbling and  sliding down the slope.  I was worried for a split second until I heard him yell,  “my rock.”  He had dropped his rock and went tumbling after it.  They both went about two hundred feet down to the canyon floor below.  Daniel was not hurt.  Unfortunately, there were a lot of other rocks at the bottom and Daniel had lost site of the rock when he went tumbling after it.  After a few minutes of searching I called out to Daniel to come back up so we could continue on our way.  At this point Daniel called out, “Crystal.  Where are you.”  He had named his rock.  Trying to be a good father I told him I would come down to help him look for Crystal.  Somehow we found the rock.  The rock even made it all the way back to Southern California.  This is a story I  hope to never forget and hope to embarrass him for years to come.  I will also you use it as a teaching tool.  Daniel is gonna do some great things for people.  He already has the characteristics to be a loyal and loving friend, brother, and son.  If he is willing to go tumbling down a hill for a rock, and not give up searching for it, I know he will grow to be a good man.  We never know when awesome family moments will happen.  I do know that you need to be around to make them happen.  Go be awesome and create some memories.


Day 1, 2, or 3

Workout Strategy
Compare to February 27th.  Figure out how many rounds you would like to accomplish.  Say it is 10 rounds.  That means you have 90 seconds per round or 30 seconds per movement.  Stay on pace.  Take your beaks.  10 Kettle Bell Swings take about 15 seconds.  Rest for the next 15 seconds.  Make sure you take your breaks.  You will feel good at the beginning and you will want to move right into the next movement.  That is not smart on a 15 minute workout.  Box jumps will get your hear rate up and dips will result in muscle fatigue.  Smooth and consistent will result in a good score.  Come up with a GOOD game plan and stick with it.  
Workout of the Day
Strength of the Day                                                Day 1, 2 or 3
Level 1:


Complete AMRAP in 15 minutes of:

10 KettleBell Swings

10 Box Jump, 

10 Box Dips

Level 2:


Complete AMRAP in 15 minutes of:

10 KettleBell Swings, 44/26#

10 Box Jump, 20/16 inch

10 Dips

Level 4:


Complete AMRAP in 15 minutes of:

10 KettleBell Swings, 53/35#

10 Box Jump, 24/20 inch

5 Ring Dips

Level 4:


Complete AMRAP in 15 minutes of:

10 KettleBell Swings, 70/53#

10 Box Jump, 24/20 inch

10 Ring Dips

To Get more Awesome: 500 Meter Row Sprint

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