CrossFit Ballwin – CrossFit

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Daily Mindset

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper. Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”

Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give yourself permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

Warm-up

30 Seconds Each

Active Samson

Active Spidermans

Alternating Bird Dogs

Down Dog

Good Mornings

Romanian Deadlifts

Lateral Squats

Elbow Rotations

Back Squats

Push-up to Down Dog

Strict Press and Reach

Front Squats

Mobility

Front Rack Stretch: 40 Seconds

Barbell Ankle Stretch: 40 Seconds

Warrior Squats: 40 Seconds

Strength & Skill

Power Clean:

1. The Knees

Front Squat:

1. The Chest

Push Jerks:

1. The Elbows

Weightlifting

Barbell Complex 4 (Build to a Heavy Complex:)

2 Power Cleans

2 Front Squats

2 Push Jerks

Metcon

“Snickers” (Time)

30-20-10:

Power Cleans

Front Squats

Push Jerks

Barbell: 95/65

After Party

Capacity Builder

On the 4:00 x 4 Rounds:

9 Devil’s Press (50’s/35’s)

24/18 Calorie Row