CrossFit Ballwin – CrossFit

View Public Whiteboard


Daily Mindset

TRAIN

“Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation. Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem. Resistance training may assist prevention and management of type 2 diabetes by decreasing visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4, and improving insulin sensitivity. Resistance training may enhance cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol. Resistance training may promote bone development, with studies showing 1% to 3% increase in bone mineral density. Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle.”

Full Article: https://journals.lww.com/acsm-csmr/fulltext/2012/07000/resistancetrainingismedicineeffectsof.13.aspx

Warm-up

0:20 Active Spiderman

0:20 Updog to Downdog

0:20 Active Samson

0:20 Alternating Quad Stretch

0:20 Knuckle Drags

0:20 Arm Circles (forward and backward)

0:20 Across The Chest Arm Swings

Weightlifting

***The Other Total is the main focus today, however for those wanting a more sweatier option there is something for you***

POWER CLEAN:

EMPTY BARBELL

3 Times. . .

0:03 Pause Mid Shin

0:03 Pause at The Knee

0:03 Pause at Full Extension

Power Clean (0:03 pause in the catch)

—BUILD TO A HEAVY POWER CLEAN

BENCH PRESS:

10 High Plank Scap Retractions

5 Push Ups

EMPTY BARBELL

10 Bench Press

—BUILD TO A HEAVY BENCH PRESS

OVERHEAD SQUAT:

EMPTY BARBELL

From the Rack. . .

3 Behind the Head Push Jerks

Into. . .

3 Overhead Squats

—BUILD TO A HEAVY OVERHEAD SQUAT

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

Metcon

Those choosing the other option..

“THE SWEATY OPTION” (Calories)

On the 2:00 for 6 Sets (starting on the 0:00)

12 Double Dumbbell Power Clean (50’s/35’s)

Remaining Time Max Calories on Any Machine

Rest 3 Minutes

On the 2:00 for 6 Sets (starting on the 0:00)

12 Double Dumbbell Bench Press (50’s/35’s)

Remaining Time Max Calories on Any Machine

Rest 3 Minutes

On the 2:00 for 6 Sets (starting on the 0:00)

12 Double Dumbbell Front Squat (50’s/35’s)

Remaining Time Max Calories on Any Machine

After Party

MOBILITY

1:00 Lying Chest Opener Stretch

1:00 Straddle Stretch

3 Sets:

1500 Meters at Moderate Pace

2 Minutes Rest

400 Meters at Fast Pace

100 Meters at Easy Pace

Rest 2 Minutes Between Sets

Duration: ~30-40 Minutes

Distance: 6,000 Meters

Modifications

POWER CLEAN

-5RM

-3RM

-Double Dumbbell Power Clean

BENCH PRESS

-5RM

-3RM

-Double Dumbbell Bench Press

OVERHEAD SQUAT

-5RM

-3RM

-Barbell Front Squat

-Double Dumbbell Front Squat