CrossFit Ballwin – CrossFit

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Daily Mindset

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.

Warm-up

30 Seconds Each

Box Step-ups (Lower)

Knuckle Drags

Active Samson

Active Spidermans

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

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Dumbbell Assisted Straddle Stretch: 1 Minute

Drop Ankle Stretch: 40 Seconds Each Side

Strength & Skill

Review “The 3-Point Hinge Drill” for both movements.

Weightlifting

Deadlift (Build to a Heavy 6, 4, & 2 rep)

Metcon

“Hot & Bothered” (AMRAP – Rounds and Reps)

AMRAP 15:

40 Single Dumbbell Hang Clean and Jerks (50/35)

20 Box Jumps (24″/20″)

10 Deadlifts (245/165)

After Party

Handstand Walk

AMRAP 3:

Handstand Walk for Max Total Meters

Modifications

SINGLE DUMBBELL CLEAN AND JERKS

40 Odd Object Ground to Overhead

BOX JUMPS

30 Jumping Lunges (15 Each Side)

DEADLIFTS

30 Double Dumbbell Deadlifts