CrossFit Ballwin – CrossFit

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Daily Mindset

“Waste No More Time Arguing What A Good Person Should Be. Be One.” -Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Warm-up

6 Minutes For Quality

5 Calorie Bike

10 Active Spidermans (5 Each Side)

20 Single Arm Kettlebell Deadlifts (10 Each)

Mobility

Pigeon Pose: 1 Minute Each Side

Couch Stretch: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

Strength & Skill

Kettlebell Swings:

1. Bottom: Hike the Bell

2. Middle: Knees Back

3. Top: Tense Position

Metcon

“Copy, Paste” (Time)

For Time:

50/35 Calorie Bike

3 Rounds:

15 Kettlebell Swings (70/53)

9 Burpees

50/35 Calorie Bike

3 Rounds:

15 Kettlebell Swings (70/53)

9 Burpees

50/35 Calorie Bike

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Hamstrings

Quads

Glutes

Lower Back

Modifications

50/35 CALORIE BIKE

1,000 Meter Row

800 Meter Ski Erg

60 Shuttle Runs [10 Meters]

15 KETTLEBELL SWINGS

20 Single Arm Russian Dumbbell Swings (10 Each Side)

15 Odd Object Ground to Overhead