CrossFit Ballwin – CrossFit
Daily Mindset
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear
If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?
There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.
But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.
A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.
Warm-up
1 Minute Each
Easy Bike
Active Samson
Push-up to Down Dog
45 Seconds Each
Moderate Bike
Step Back Lunges
Active Spidermans
30 Seconds Each
Faster Bike
Box Step-Ups (Low Box)
Lateral Box Step-Overs (Low Box)
Mobility
Pigeon Pose on Box: 45 Seconds Each Side
Child’s Pose on Box: 30 Seconds
Strength & Skill
Bike:
1. Seat Height
2. Grip
Kettlebell Swings & Box Step-Ups:
1. Straighten the Legs
2. Grip
3. Move Prep
Metcon
“Southpaw” (AMRAP – Rounds and Reps)
AMRAP 15:
3 Kettlebell Swings (53/35)
3 Kettlebell Box Step-ups (24″/20″)
3 Calorie Bike
6 Kettlebell Swings (53/35)
6 Kettlebell Box Step-ups (24″/20″)
6 Calorie Bike
9 Kettlebell Swings (53/35)
9 Kettlebell Box Step-ups (24″/20″)
9 Calorie Bike
…
Add [3] Reps Per Round
After Party
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lats
Quads
Glutes
Lower Back