CrossFit Ballwin – CrossFit

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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