CrossFit Ballwin – CrossFit
Daily Mindset
“Our patience will achieve more than our force.” – Edmund Burke
We are emotional beings. And we can only be rational, after we’ve been emotional.
When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.
Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.
Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.
Warm-up
3 Sets
30 Second Row
10 Seconds Rest
30 Seconds Single Unders
10 Seconds Rest
30 Seconds Bike
10 Seconds Rest
*Look to Build Intensity Slightly with Each Set
Mobility
Pigeon Pose: 90 Seconds Each Side
Strength & Skill
Review the “Target” for each movement.
Practice Round
1 Round
100 Meter Row
10 Double Unders
5 Calorie Bike
Metcon
Note: Pressing and holding the arrow buttons for 5 seconds while an Echo bike is off will change the units from imperial to metric.
If there is time at the end of class, go into the After Party!
Full Circle (Time)
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row
“Full Circle” — Beef’d Up (Time)
For Time:
3,000/2,400 Meter Row
300 Double Unders
3,000/2,400 Meter Bike
After Party
Stamina Squats
On the Minute x 14 (7 Rounds):
Minute 1: 2 Front Squats
Minute: 4 Back Squats
Barbell Load: 75-77% 1RM Front Squat (For Both Lifts)
Modifications
ROW
1,200/900 Meter Ski Erg
75/55 Calorie Bike
DOUBLE UNDERS
Reduce Reps
Single Unders
Practice Time Caps
Double Taps (Equal Reps)
Line Hops (Equal Reps)
Over-and-Back Dumbbell Hops (1/2 Reps)
BIKE
1,000/800 Meter Row
800/600 Meter Ski Erg
50/35 Calorie Bike
60 Shuttle Runs [10 Meters]