CrossFit Ballwin – CrossFit
Daily Mindset
“Nothing great was ever achieved without enthusiasm.” -Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.
Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.
We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?
It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.
Warm-up
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Mobility
Wall Twist Squat: 1 Minute (Each Side)
PVC Wall Squats: 30 Seconds
Turn Back Stretch: 1 Minute (Each Side)
PVC External Rotation: 30 Seconds (Each Side)
Strength & Skill
Overhead Squats:
1. External Rotation
2. Grip Width
3. Order of Operations
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
After Party
Gymnastic Stamina
On the 3:00 x 5 Rounds:
30 Double Unders
30% of Max Ring Muscle-ups
30 Double Unders
30% of Max Strict Handstand Push-ups
Recovery Bike with Time Remaining
Modifications
400 METER RUN
500 Meter Row
400 Meter Ski Erg
25/18 Calorie Bike
30 Shuttle Runs [10 Meters]
15 OVERHEAD SQUATS
15 Front Squats
10 Single Arm Dumbbell Overhead Squats (Each)
20 Single Dumbbell Goblet Squats
20 Wallballs
20 Medicine Ball Squat Cleans
30 Jumping Squats
20 Odd Object Overhead Squats