09JUL2018

by wodify | Jul 9, 2018 | WOD

CrossFit Ballwin – CrossFit

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Sandbag Mafia

Warm-up

Tempo Warm-Up:

:20 Jumping Jacks

:40 Quad Stretch

:20 Air Squats

:40 Active Spidermans

:20 Push-up to Down Dog

:40 Active Samson

:20 Walkouts

:40 Alternating Knuckle Draggers (stagger stance, toe up, drag knuckles towards ground)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – 1:00

Warrior Squats – 10 Repetitions

Lat Stretch – 10 Repetitions (each side)

Strength & Skill

Coach Reviews:

1) Lateral Bar Burpee

2) Push Press

3) Sumo Deadlift High Pull

Metcon

**Looking to choose a weight on the barbell that could complete 21+ repetitions unbroken when fresh on both movements when fresh. Within the workout, going unbroken may not be the best approach, but choosing the proper load will get each individual the best workout for them.

Metcon (Time)

21-15-9 Reps for Time:

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Lateral Bar Burpees

We would like to first start off by saying, “Thank You!” for a couple reasons:

The response/support from members has been a breath of fresh air in an uncertain time. It pushes us to work even harder for you & your fitness.
The athletes that have come in to classes have done an amazing job following the 6 ft. “Social Distancing”, & wiping down all the equipment/area they have used.
Our coaches have remained very positive & have done a great job with the increased workload asked of them.
We love the interactions from those that have chosen to stay away, while still continuing to complete the “Corona WOD”. It shows that this community is not just a physical location, but much more!

We have done as much as we can to ensure that we ALL felt safe staying open. Unfortunately, with the Stay at Home order that goes into effect at 12:01am March 23rd, we will no longer be able to continue our operations at the facility. However, this doesn’t mean we will stop supplying you with world class coaching & upholding our commitment to be your physical/stress outlet. This change only means that we are suspending the in person classes.

Starting tonight, March 23rd at midnight, CrossFit Ballwin’s next phase will incorporate the following:

Athletes have been divided up between 5 teams with a Coach(es) taking the lead. This enables us to keep a better control on tailoring movements, questions, accountability, & communication over the next X amount of days.
Establishing a “Equipment Loaner Program”
Coaches will establish the best way to communicate with each of you & as a group
Programming will continue to be with equipment & non-equipment
Those not choosing to borrow equipment, can opt to make an Odd Object at home for training. See how to make an Odd Object here.
After we get ourselves & teams established for this first week, we will be adding nutrition guidance to help zero in on the things we can control.

Again, we would like to thank all of you for being a part of CrossFit Ballwin’s community & the effort everyone is putting toward their health/fitness lifestyle. This is just a small bump in our lifespan here on this earth, in a matter of time this to shall pass. Currently there’s a world of things that are out of our control, let us take this time to focus on controlling the things that are within our grasp. For Ninette & I, it’s staying on a schedule & focusing on personal development.

Thank you,
Trenton & Ninette Campbell