CrossFit Ballwin – CrossFit
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
Get Hot/Activate
2 Rounds:
200m Jog
10 Arm Circles each direction
8 Alternating box step ups
6 Burpees
Strength & Skill
FOCUS: MINIMIZE EXCESS MOVEMENT – “Stay In Your Lane”
Weightlifting
Bench Press (3 sets Warm-Up, 4 sets Working of 8-12 reps)
Weight should be moderately heavy for proper stimulus
Metcon
“BIG MAC” (Time)
[ALL TRACKS]
For Time
800m Run
150 Double Unders
800m Run
50 Burpee Box Jump Overs (24″/20″)
800m Run
After Party
Stretch
1:00 Calf Stretch ea. side
1:00 Couch Stretch ea. side
1:00 Pigeon Pose ea. side
1:00 Frog Stretch
BEYOND THE 60
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl
Rest 2 Minutes Between Sets
Modifications
RUN
Decrease Distance
1000/900m Row
50/35 Calorie Bike
DOUBLE UNDERS
Decrease Reps
150 Single Unders
150 Line Hops
BURPEE BOX JUMP OVERS
Decrease Box Height
Burpee Step-Over/Box Step Ups
Burpees Facing an Object
Burpee Broad Jumps