CrossFit Ballwin – CrossFit
Daily Mindset
“The past is not predictive of the future.”
A short story to share.
Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.
Out of a near 1600, he scores 1480.
Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.
From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.
And six years later, he then receives a letter in the mail from the SAT board.
There was a mistake.
The letter reads that the scores were mixed up between him and another student.
As it turned out, Mike actually scored a 740.
People think his own life changed when he got the 1480. It didn’t.
Mike changed his life when he changed his behavior.
The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.
Warm-up
Run Warmup:
200 Meters Easy
30 Seconds Each:
Active Samson
PVC Overhead Squats
Push-up to Down Dog
PVC Hollow Hold
Lateral Squats
PVC Arch Hold
Overhead Squat Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
PVC Wall Squat: 1 Minute
PVC Lat Stretch: 1 Minute
Strength & Skill
Review “The Eyes” for each movement.
Weightlifting
Overhead Squat
Build to a heavy set of 3 reps
Metcon
“The Fray” (Time)
For Time:
800 Meter Run
30 Chest to Bar Pull-ups
30 Overhead Squats (115/85)
400 Meter Run
15 Chest to Bar Pull-ups
15 Overhead Squats (115/85)
After Party
Gymnastic Stamina
5 Rounds:
250 Meter Row
25′ Handstand Walk
5 Bar Muscle-ups
25′ Handstand Walk
Modifications
800 METER RUN
1,000 Meter Row
800 Meter Ski Erg
50/35 Calorie Bike
60 Shuttle Runs [10 Meters]
400 METER RUN
500 Meter Row
400 Meter Ski Erg
25/18 Calorie Bike
30 Shuttle Runs [10 Meters]
CHEST TO BAR PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Bar Rows
Renegade Rows
Dumbbell Rows From Plank Position
Barbell Bent Over Rows
Double Dumbbell Bent Over Rows
Single Dumbbell Bent Over Rows
Odd Object Bent Over Rows
OVERHEAD SQUATS
Front Squats
Single Arm Dumbbell Overhead Squats
Double Dumbbell Front Squats