CrossFit Ballwin – CrossFit
Daily Mindset
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee
Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told he would never be able to walk again.
So he was left to make a choice. To believe that his life was limited, where the self-fulfilling prophecy would follow. Or, to choose to believe that there truly are no limits. That there are only the ones we impose on ourselves.
Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.
Bruce made his choice.
When we reach our next challenge, what will be ours?
Will we see it as our limit, or the next plateau to go beyond?
Warm-up
1:00 Slow Bike
:30 Push-up to Down Dog
:30 Ring Rows, Pausing at top
:30 Squat to Stands
1:00 Moderate Bike
:30 Push-up to Down Dog
:30 Ring Rows, Pausing at top
:30 Squat to Stands
Mobility
Front Rack Stretch: 1 Minute
:45 Couch Stretch: (Each Side)
Strength & Skill
Bike:
1. Push Knee Down
2. Pull Knee Up
Chest to Bar:
1. Kick Hard, Pull Hard
Thruster:
1. Head Back, Bar Straight
Metcon
“SHUFFLE THE DECK” (6 Rounds for time)
On the 3:00 x 6 Rounds:
Rounds 1-3:
10/7 Calorie Bike
10 Chest to Bar Pull-ups
10 Thrusters (95/65)
Rounds 4-6:
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
10/7 Calorie Bike
Modification 1
On the 3:00 x 6 Rounds:
Rounds 1-3:
10/7 Calorie Bike
10 Pull-Ups
10 Thrusters (75/55)
Rounds 4-6:
10 Thrusters (75/55)
10 Pull-Ups
10/7 Calorie Bike
Modification 2
On the 3:00 x 6 Rounds:
Rounds 1-3:
9/6 Calorie Bike
10 Jumping Pull-Ups
10 Thrusters (65/45)
Rounds 4-6:
10 Thrusters (65/45)
10 Jumping Pull-Ups
9/6 Calorie Bike
-Keep track of total time for each round
After Party
GROUP STRETCH
Couch Stretch: 1 Minute Each Side
*Straddle Stretch: 45 Seconds
Up Dog: 40 Seconds
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality:
8 Tempo Goblet Squats
1:00 Plank Hold
10 Alternating Box Step-Ups
Modifications
THRUSTERS
Decrease Load/Reps
10 Double DB Thruster/5+5 Single DB Thrusters
5 PVC Front Squat + 5 Push Press
CHEST-TO-BAR PULL-UPS
Decrease Reps
Chin Over Bar Pull-ups
Strict/Banded Pull ups
Jumping Pull-Ups
BIKE
14/10 Cal Row
10/7 Cal Ski Erg
100m Run
8 x 10m Shuttle Runs