CrossFit Ballwin – CrossFit
“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.
1 Minute Each
Push-up to Down Dog
45 Seconds Each
Step Back Lunges
30 Seconds Each
Box Step-Ups (Low Box)
Lateral Box Step-Overs (Low Box)
Pigeon Pose on Box: 45 Seconds Each Side
Child’s Pose on Box: 30 Seconds
Strength & Skill
1. Seat Height
Kettlebell Swings & Box Step-Ups:
1. Straighten the Legs
3. Move Prep
“Southpaw” (AMRAP – Rounds and Reps)
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  Reps Per Round
10-15 Minutes of Stretching & Rolling