CrossFit Ballwin – CrossFit

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Daily Mindset

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got absolutely nothing accomplished.

Let’s take note of what we do today with a critical eye. And let’s cut the fluff.

Warm-up

AMRAP3:


5 Calorie Row


5 Frog Hops


10 Bodyweight Reverse Lunges

0:30 Push Up to Downdog


0:30 Active Spiderman


0:30 Active Samson


0:30 Alternating Side Lunge

MOBILITY
1:00 Banded Shoulder Distraction (L/R)

Metcon

“JACK SPARROW” (Time)

[COMPETE]

For Time:

100/80 Calorie Row

50 Dumbbell Hang Power Snatches (50/35)

30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)

*Completed in 6x25ft Increments

[SWEAT]

For Time:

100/80 Calorie Row

50 Dumbbell Hang Power Snatches (35/20)

30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (35/20)

*Completed in 6x25ft Increments

[TRAIN]

For Time:

100/80 Calorie Row

50 Dumbbell Hang Power Snatches (50/35)

30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)

*Completed in 6x25ft Increments

After Party

MOBILITY


1:00 Pike Stretch


1:00 Pigeon Pose (L/R)


1:00 Child’s Pose w/ Reach Through (L/R)

AFTER CLASS

For Quality:


50-40-30


Banded Good Mornings


Alternating Reverse Lunges


Abmat Sit-Ups

Modifications

100/80 CALORIE ROW


-Reduce Cals


-80/64 Cal Bike, Ski Erg


-1200m Run


-90 x 10m Shuttle Runs

DUMBBELL HANG POWER SNATCHES


-Reduce Weight


-Reduce Reps


-Kettlebell Swings

DUMBBELL-FACING BURPEES


-Reduce Reps


-Regular Burpees

SINGLE DUMBBELL OVERHEAD WALKING LUNGE


-Reduce Weight


-Reduce Distance


-Single Dumbbell Front Rack Walking Lunge


-48 Alternating Reverse Lunges