CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“Culture eats strategy for breakfast.” -Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Warm-up

6 Minutes Easy

2 Minute Bike

2 Minute Row

1 Minute Single Unders

1 Minute AbMat Sit-ups

Mobility

Banded Hamstring Stretch: 1 Minute Each Side

Banded Pass Throughs: 45 Seconds

Strength & Skill

Bike, Row, & Toes to Bar:

1. Core Engaged

Metcon

“Do Less” (Time)

For Time:

3,000 Meter Bike

2,000 Meter Row

100 Double Unders

50 Toes to Bar

After Party

Midline

21-18-15-12-9:

Kettlebell Swings (70/50)

GHD Sit-ups

Modifications

3,000 METER BIKE

1,200 Meter Run

1,200 Meter Ski Erg

2,000 METER ROW

1 Mile Run

1,600 Meter Ski Erg

100 DOUBLE UNDERS

Reduce Reps

200 Single Unders

2 Minute of Practice

100 Double Taps

200 Line Hops

50 Over-and-Back Dumbbell Hops

50 TOES TO BAR

Reduce Reps

Feet as High as Possible

50 Knees to Elbow/Chest/Waist

50 Toes Raises

100 AbMat Sit-ups