CrossFit Ballwin – CrossFit
A short story to share.
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.
Our own judgement can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.
30 Seconds Each
Box Step-ups (Lower)
Push-up to Down Dog
Box Step-ups (Higher)
30 Seconds Each
Single Dumbbell Romanian Deadlifts
Single Dumbbell Russian Swings
Single Dumbbell Strict Press
All Right, Then All Left
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Dumbbell Assisted Straddle Stretch: 1 Minute
Drop Ankle Stretch: 40 Seconds Each Side
Strength & Skill
Review “The 3-Point Hinge Drill” for both movements.
Deadlift (Build to a Heavy 6, 4, & 2 rep)
“Hot & Bothered” (AMRAP – Rounds and Reps)
40 Single Dumbbell Hang Clean and Jerks (50/35)
20 Box Jumps (24″/20″)
10 Deadlifts (245/165)
Handstand Walk for Max Total Meters
SINGLE DUMBBELL CLEAN AND JERKS
40 Odd Object Ground to Overhead
30 Jumping Lunges (15 Each Side)
30 Double Dumbbell Deadlifts