CrossFit Ballwin – CrossFit

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Daily Mindset

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” -Marcus Aurelius

Perception, Good Action, and Gratitude. Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

Warm-up

Fish Game on C2 Rower (4 Minutes)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Calves Foam Roll: 1 Minute (Each Side)

Glutes Foam Roll: 1 Minute (Each Side)

Strength & Skill

Box Jumps & Deadlifts:

1. The Hinge

2. Heels Down

Row:

1. The Hinge & Heels Down

Weightlifting

Deadlift (5 Sets of 5 at 80-85% 1RM)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

After Party

Strict Gymnastics

21-15-9:

Strict Ring Dips

Strict Toes to Bar

Modifications

500 METER ROW

400 Meter Run

400 Meter Ski Erg

25/18 Calorie Bike

30 Shuttle Runs [10 Meters]

12 DEADLIFTS

20 Double Dumbbell Deadlifts

12 Single Dumbbell Deadlifts (Each Side)

21 BOX JUMPS

40 Jumping Lunges (20 Each Side)

40 Reverse Lunges (20 Each Side)