CrossFit Ballwin – CrossFit
Daily Mindset
SLEEP
Insufficient Sleep and Food Cravings:
1. We produce our own “endocannabinoids” which increase food cravings
2. Insufficient sleep increases our production and release of our natural endocannabinoids by up to 20%% increasing hunger levels by up to 30% more
3. We eat 300-400 extra calories a day when we get insufficient sleep
4. Even if you are doing this during the week, it could be upwards of 6,000 calories extra a month (if you’re on a 2000 cal/day diet, thats 3 extra days of eating)
Warm-up
1:00 Easy Row
10 Box Step Ups
0:15 Active Spiderman
10 Empty Barbell Strict Press
1:00 Moderate Row
0:30 Jumping Jacks
0:30 Ankle Circles
5 Straight Arm Burpees
10 Empty Barbell Push Press
0:30 Fast Row
5 Box Jumps
10 Empty Barbell Push Jerks
LIGHTWEIGHT PRACTICE ROUND
5 Push Jerks
100m Row
2 Burpee Box Jumps
PRACTICE ROUND
5 Push Jerks
100m Row
2 Burpee Box Jumps
Metcon
“WHATEVER YOU LIKE” (Time)
[TRAIN/COMPETE]
For Time [35 Minute Cap]:
50 Shoulder to Overhead (155/105)
3,000 Meter Row
100 Burpee Box Jumps (24″/20″)
*Partition However You’d Like
[SWEAT] Use:
Shoulder to Overhead (115/85)
After Party
MOBILITY
1:00 Couch Stretch (each side)
Push Press:
Build to Heavy Set of 10
1×10 @ 90% Heavy 10
1×10 @ 80% Heavy 10
Modifications
SHOULDER TO OVERHEAD
-Reduce Reps
-Reduce Load
-Double Dumbbell Shoulder to Overhead
-70 Hand Release Push Ups
3,000 METER ROW
-Reduce Distance
-2,400m Ski
-6,000m Bike
-2,400m Run
100 BURPEE BOX JUMPS
-Reduce Reps
-Reduce Height
-Burpee Box Step Ups
-Burpees to Target