Wednesday – July 31st, 2013

Announcements & Up Coming Activities:
This week we will start a Month of repeating workouts.  We are starting at February 25th and will repeat the next five weeks of programming.  This will allow for a broad range of reference points to see what improvements we have made over the past 5 months.
30/30 Burpee Challenge
Starting in August we will have a 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.
An Email I received today from a parent of one of our teens.  We have seen lots of success with our teen athletes.  If you are thinking of ways to help your kids succeed then consider getting them into CrossFit.  
Hi Justin:
Just to update you on Javi – he just completed El Toro’s summer soccer camp, the training was very hard, but he was able to keep up pretty well. There is no doubt that if he did not have Cross Fit training, he would not be able to keep up.
He was selected to start in 8 JV games (Center-Mid position), and their team made it to the Final, but unfortunately lost there. Javi made 3 goals and 7 assists during the 8 games. 
He’ll most probably come back to see you in a couple of months after the overlap between High School and Club season is over. 
Thanks and regards:


Press is a great test of strength. Compare your numbers today to February 27th.  Are you getting stronger?  Are you allowing yourslef to get stronger.  One of the misconceptions especially with our women is that if we lift weights we will get big.  No, eating poorly makes you big.  Lifting weights will make you strong.
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                                                Press: 10 Minutes to establish a 5 rep Max
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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