CrossFit Ballwin – CrossFit
Daily Mindset
“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca
How often do we rush to finish line?
Immediately turning to the next, only to rush once again?
The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.
Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Zembiec (Time)
5 Rounds for time of:
11 Back Squats, 185#
7 Strict Burpee Pull-ups
400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here
After Party
Beefy Accessory
3 Rounds:
8 Half Kneeling Bottom-Up Kettlebell Press
8 DB Banded Bent-Over Rows
:30 L-Sit Hold
:30 each body part
Foam Roll (hamstrings, quads, IT band)
“BEYOND THE 60”
21-15-9 For Quality:
Hip Extension (pause :1 at the top)
GHD Sit-Ups
1:00 L-Sit Parallettes