CrossFit Ballwin – CrossFit

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Daily Mindset

“Your obsessions become your possessions.” -Ed Mylett

The word “obsessed” gets a bad rap. And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

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

Couch Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Strength & Skill

Row:

1. The Catch Drill

Run:

1. Metronome Drill

Metcon

“The Ocho” (1 Rounds for reps)

On the 4:00 x 8 Rounds:

20/15 Calorie Row

200 Meter Run

* Record your time for each interval, as your final score will be the slowest of the 8 rounds

After Party

Midline A

3 Giant Sets:

50 Meter Double Dumbbell Farmers Carry

25 Meter Single Arm Overhead Carry (Left)

25 Meter Single Arm Overhead Carry (Right)

Rest 2 Minutes Between Sets

Midline B

1 Round:

40 Weighted AbMat Sit-ups

40 Rower Pike-ups

40 AbMat Sit-ups