CrossFit Ballwin – CrossFit
Daily Mindset
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
Warm Up
Mobility
2:00 Squat Hold
10 Air Squats
Activation
5 x Hollow Body Hold (roll over to) Superman Hold
10 Bird-Dogs
10 V-Ups
Get Hot
3 x 150/100m Row – Fast Efforts
Rest :30 between efforts
Strength & Skill
Focus: Patience in the Path
Weightlifting
Deadlift (14 E2MOM: Increasing weight each set)
5-7 Reps every 2 minutes for 14 minutes
Metcon
“BUNIONS” (Time)
For Time:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row
– Weights: 135/95
MODIFICATION #1
For Time:
27 Deadlifts, 21 Toes to Bar, 21/15 Calorie Row
21 Deadlifts, 15 Toes to Bar, 21/15 Calorie Row
15 Deadlifts, 9 Toes to Bar, 21/15 Calorie Row
9 Deadlifts, 6 Toes to Bar, 21/15 Calorie Row
– Weights: 115/85
MODIFICATION #2
For Time:
21 Deadlifts, 21 Knee Raises 15/12 Calorie Row
15 Deadlifts, 15 Knee Raises, 15/12 Calorie Row
9 Deadlifts, 9 Knee Raises, 15/12 Calorie Row
6 Deadlifts, 6 Knee Raises, 15/12 Calorie Row
– Weights: 95/65
After Party
1:00 Seated Hamstring Stretch (each side)
1:00 Banded Lat Strech (each side)
1:00 Child’s Pose
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
On the 1:30 x 4 Rounds
2 Strict Chest To Bar Pull-Ups
4 Strict Pull-Ups
8 Strict Handstand Push-Ups
Modifications
DEADLIFTS
Decrease Load/Reps
Decrease Range of Motion (From Plates)
TOES TO BAR
Decrease Reps
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Kip Swings
Abmat Sit ups
ROW
Decrease Reps
21/15 Calorie Bike
27/21 Calorie Bike Erg
400m Run