CrossFit Ballwin – CrossFit
Daily Mindset
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach out goals, we need to hard-wire ourselves 24/7 with thoughts of how improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.
When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other side, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.
Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.
Warm-up
Activate/Get Hot/Practice
:30 Knee Hugs
:30 Quad Stretch
Row 200/180m
:30 Leg Cradles
:30 Leg Swings
Run 200m
:30 Lunge-Twist
:30 Arm Hugs & Circles
Row 200/180m
:30 Knuckle Draggers
:30 Frog Hops
Run 200m
Strength & Skill
SPECIFIC FOCUS: “HEELS AND BALLS” – Sometimes we need to drive the heel, sometimes we need to stay on the ball, and sometimes both
Metcon
“ALTER EGO” (10 Rounds for time)
[ALL TRACKS]
Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run
[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run
[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run
[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run
[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run
Score = Log the time of each individual effort. The score is the sum total of all 10 rounds
After Party
Stretch
1:00 Posted Calf Stretch
1:00 Butterfly Stretch
1:00 Pigeon Pose (each side)
BEYOND THE 60
AMRAP 5:
Strict Handstand Push-Ups
On the Minute – 5 Toes to Bar
Rest 2:00
AMRAP 3:
Max Distance Handstand Walk (5ft. Increments)
On the Minute – 5 Toes to Bar
Modifications
ROW
Decrease Distance
Decrease Distance
1000/900m Bike
400/350m Ski
400m Run
RUN
Decrease Distance
500/450m Row
400/350m Ski Erg
25/18 Calorie Bike