CrossFit Ballwin – CrossFit
Daily Mindset
“Never confuse movement, with action” – Ernest Hemingway
“Busy work” is our mortal enemy.
“Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. “What the hell did I do today?”
This is because “movement” does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water.
This quote urges us to recognize the difference between the two. Are we are we in motion, or are we in action?
Warm-up
40 Seconds Each
Easy Bike
Active Spidermans
Kettlebell Deadlifts (Between Legs)
Moderate Bike
Mountain Climbers
Single Arm Kettlebell Deadlifts (20 Seconds Per Side)
Faster Bike
Frog Hops
Single Arm Kettlebell Farmers Carry (20 Seconds Per Side)
*Performed With 1 Lighter Kettlebell
Mobility
Couch Stretch: 30 Seconds Each Side
Pec Stretch on Wall: 30 Seconds Each Side
Strength & Skill
Burpees & Swings:
1. The Feet
2. Shoulders Back
3. Move Prep
Bike:
1. Cement Shoes
2. Move Prep
Metcon
“Minute to Win It” (5 Rounds for reps)
5 Rounds:
1 Minute Burpees
1 Minute Kettlebell Swings (70/53)
1 Minute Bike Calories
1 Minute Rest
After Party
Midline
3 Giant Sets:
5 Inchworms
100 Meter Double Kettlebell Farmers Walk
5 Inchworms
*Rest as Needed Between Sets