Announcements
Thanksgiving morning team/family workout at the Youth Athletic Park on Olympiad Road next to Lake Mission Viejo. We did this last year and had about 150 participants. An event that was one of the Highlights of Mission CrossFit. We hope that if you are in town that you will plan to join us again. It will be the same format of a workout scavenger hunt. It is designed for the whole family. Mark it on your calendar and plan to be there. We will add a few more stations to make it even more challenging for those who need to burn off extra calories in anticipation of Thanksgiving dinner.
Not to overlook Thanksgiving but with the busy Holiday Season we thought it best to announce or annual Mission CrossFit Holiday Party. This party will be held on Friday December 6th at 6 PM. Please plan to attend.
Kaizen Youth Club
Motivation
Stay positive. Much easier said then done for many of us. To stay positive we must be positive. How can we be positive during tough times? Simple things we have been told our whole lives can help. Force yourself to look at the bright side. Force yourself to look at all the good things happening around you. The typhoon in the Philippines for example. We can look at it for the destruction that has happened or we can look at for the love and compassion now being shown for one another. Neighbors are looking out for one another. People are brought together in a group effort to rebuild. Good people from all over the world are doing things to help in the relief effort. In our own darkest moments it is beneficial for us to look beyond ourselves. Hang on to the hope for better days. Get moving. Look for opportunities to help one another. This time of the year is tough for many people and families. Look for opportunities to help your friends and neighbors. There pain may not be as obvious as those in the Philippines but the need for comfort is just as great.
Strength
Consistency. The boring and mundane tasks are often the most important to master. Are you getting stronger? Are you moving better? If not, why. Let us know your concerns and we can tailor a program to your needs.
Workout Strategy
On Friday we did a workout with three movements where you rotated every 30 seconds. A large majority of you picked a level that allowed you to complete the full 20 rounds. Today we have two movements and we are spending 60 seconds at each station. The first movement is wall ball, one of the same movements we saw Friday. The required repetitions per 30 seconds for the wall ball is the same, the difference being you are doing two 30 second rounds back to back. The next movement is hang power clean. You need to pick a weight you know you can do 12 consecutive reps at. By the later rounds you may need to break it up but that will give you a good starting point. There is no set requirement for the Hang Power Clean. It should be somewhat challenging but the focus today is improving the wall balls and the technique on our hang power clean.
| Workout of the Day | |
|---|---|
| Strength of the Day | Day 1:
EMOM for 5 sets: 10 Front Squat EMOM for 5 sets: Push Press Day 2: EMOM for 5 sets: 10 Back Squat |
| Level 1:
7 Rounds on the minute, Alternating minutes (14 minutes total) 10 Wall Ball, 14/10# 12 Hang Clean |
Level 2:
7 Rounds on the minute, Alternating minutes (14 minutes total) 12 Wall Ball, 14/10# 12 Hang Clean |
| Level 3:
7 Rounds on the minute, Alternating minutes (14 minutes total) 14 Wall Ball, 20/14# 12 Hang Clean |
Level 4:
7 Rounds on the minute, Alternating minutes (14 minutes total) 16 Wall Ball, 20/14# 12 Hang Clean |
Get more awesome: 30 Power Snatch with Overhead Squat
