Wednesday – July 3rd, 2013

We have a modified schedule for July 4th and 5th.  On both days there will only be 8:00 and 9:30 am classes.
Mission CrossFit is getting Showers.  We have a special membership discount rate as a fundraiser.  We are offering a six month pre-paid membership for $850.  That is a $200 savings over 6 months plus shower privileges.  We have had a couple people take advantage of this offer to dedicate themselves and assist the gym.  I would like to have at least 4 more people to help offset the coast of the showers.  
Another busy week.  Sarah’s side of the family is having a family reunion of sorts.  Just her siblings and their kids, and her parents of course.  I chuckle because Sarah is the 5th of 12 children.  10 of which are married.  Many of the families have started to trickle into town.  We got four of the families together at a park yesterday evening to play games.  17 kids 11 years or younger.  Those cousins had a great time.  We then had two of the cousins come over to our house for a sleep over.  They watched Soul Surfer.  If you haven’t seen this movie then you need to.  It puts life into perspective and makes us grateful for what we do have.  The best sound in the world to wake up to is birds chirping and my kids and their cousins giggling.   This morning Sarah and some of her siblings played volleyball with a group of others that normally play on Tuesday mornings.  Sarah and I don’t normally attend but we both played volleyball in High School.  This is where the testament to CrossFit comes in.  Well sort of.  I was getting compliments from Sarah’s siblings about how well I can still move and play.  This led to some overconfidence.  I went up for a hit and well reality brought be down.  I pulled something in my lower back.  I’ve never had this happen before.  Signs of changing times.  I have to play smarter then harder now.  I need to know my limitations.  I am grateful for motrin and ice.  Sea World on Saturday with everyone.  Can’t miss that.  Our relationships with others largely determines our happiness.  I am grateful for so many positive relationships at Mission CrossFit.  Let us have a great summer. 
The strength today is also in the workout.  I want all of you to be more fluid with this movement in a workout.  Start light and work your way up past the desired weight for the workout.
Workout Strategy
This workout should give you the chills just reading it.  I am very curious to see how you all do.  The combination of Clean & Jerk and Front squats will be interesting.  Both movements require a significant amount of technique to conserve energy.The weight should be light enough that you can do the Front Squats unbroken.  You need to be smooth and consistent on the Clean & Jerks.  There is a plus side to this workout.  It is only 12 minutes long.  Stay positive.  The goal is  to complete 4 rounds.  That gives you 1 minute at each element.  That gives you about 8 seconds per Clean and Jerk, 4 seconds per front squat, and 60 seconds to complete 200 meters.   
Workout of the Day
Strength of the Day Clean and Jerk: 3 every minute for 10 minutes
Level 1:
12 Minute AMRAP of:

7 Power Clean & Jerk

14 Front Squat

Run 200 meters

Level 2:
12 Minute AMRAP of:

7 Power Clean & Jerk, 75/55#

14 Front Squat, 75/55#

Run 200 meters

Level 3:12 Minute AMRAP of:

7 Power Clean & Jerk, 115/75#

14 Front Squat, 115/75#

Run 200 meters

Level 4:12 Minute AMRAP of:

7 Power Clean & Jerk, 155/105#

14 Front Squat, 155/105#

Run 200 meters

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