Wednesday – March 12th, 2014

Announcements & Up Coming Activities:
This Friday is the Member Recognition and Movie Night
4:30 PM large team workout
6:00 PM – Pot Luck and Movie
 CrossFit gives us the opportunity to improve our abilities through a wide range of movements over different time domains.  It allows us to develop stronger bodies and increase our mental fortitude.  CrossFit is a method to release stress.  I want to make Mission CrossFit a place that people feel happy and secure.  A place they know they can go, work hard, and have everyone encourage them for their effort.  The results in CrossFit do not matter.  We are not defined but how much we can lift or how fast we can run.  We are defined and remembered by the effort we put forward and more importantly about how we treat people.  We have good days where we can help motivate people and we have days where we need to be motivated and encouraged.  Mission CrossFit needs to be an environment where we feel safe to make mistakes.  It is through our mistakes that we grow.  I encourage all of you who read this to continue to help make Mission CrossFit the awesome place that it is.  To seek out those in class that need some encouragement.  Try to give one compliment to each person in your class.  Keep it simple.  I’m always amazed at how effective a high five and a smile are.  Be awesome.
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, 

5 Elevated Push Ups

Level 2:  

Complete AMRAP in 15 minutes of:

10 KettleBell Swings, 44/26#

10 Box Jump, 20/16 inch

5 Push Ups

Level 4:  

Complete AMRAP in 15 minutes of:

10 KettleBell Swings, 53/35#

10 Box Jump, 24/20 inch

5 Ring Rows

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:  3 minutes of Double Under Practice

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