Tuesday – January 28th, 2014

 Do you know someone in the area that you would love to have do CrossFit but they are worried about the intensity or getting hurt.  Maybe they have tried CrossFit before and the first day was so difficult for them that they were scared to come back.  We are adding a class to our schedule to solve this problem.  On February 10th we will begin our first Mission CrossFit Training Camp.  This class is specifically designed for those who need to get started with a fitness program but don’t know where to begin.  The six week course will focus on the basics of functional movements in a low intensity environment to ensure safe movement.  The amount of work will be closely monitored to ensure a healthy progression.  The class will be Monday, Wednesday, and Thursdays at 8:30 am and will continue till March 13th.  The class will be limited to 12 spots.  I am very excited about this program as I believe it fills a large void for those people who just need more assistance getting started.  This slower paced approach will allow people to progress at their pace without ever being overwhelmed.  As their ability and confidence increase they will learn how to increase the intensity.  If you are interested in this program for a family member or friend please contact me at Justin@missioncrossfit.com.  
Day 1 or Day 2
Workout Strategy
 A 20 minute CrossFit workout needs to be paced accordingly.  This is a low average power output workout.  You will need to start a pace just slower than any initial thoughts.  You need to run at a pace that would be equal to a warm up pace.  The wall balls will get your heart rate up and slow your legs down.  We need to manage our breathing and stay focused on our goals.  I started at an 8 minute mile pace for the run and tried to do 10 Wall balls every 30 seconds.  That pace survived the first round but dropped of significantly the second round (6.30).  My second run took 4:30 and the wall ball pace slowed by 30 seconds. (7.30) The third run was even slower.  What I learned.  Level 4 athletes should use a pace between 30-45 seconds for every 10 wall balls.  Level 3 could use 40-55 seconds for every 10 wall ball.  Level 1 & 2 should be at 10 Wall Balls every 60 seconds.  Even 5 every 30 seconds would be a good break down to sustain the pace.  Everyone should aim for completing 3 rounds.  
Workout of the Day
Strength of the Day                                                Day 1 or 2
Level 1: 20 Minute As Many Rounds As Possible400 meter run

25 Wall Ball Shots

Level 2:  20 Minute As Many Rounds As PossibleRun 400 meters 

30 Wall Ball Shots, 20/14#

Level 3:20 Minute As Many Rounds As PossibleRun 600 meters

40 Wall Ball Shots, 20/14#

Level 4: 3 RoundsRun 800 meters

50 Wall Ball Shots, 20/14#

To Get more Awesome: 20 Pull Ups or Ring Rows

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