CrossFit Ballwin – CrossFit
Daily Mindset
“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine
Everyone faces adversity. Not everyone responds the same way.
In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.
In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.
A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.
Change our mindset, and the world around us changes with it.
We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?
Warm-up
Mobility
1:00 Pike Stretch
:30 Ankle Rocks (each side)
Activation
:30 Banded Good Morning
:30 Low Banded Rows
:30 Alternating Single Leg V-Ups
Get Hot!
:30 Bike (or other machine/run)
:30 Single Unders
:30 Row (or other machine/run)
Strength & Skill
:30 Bike (Legs Only)
1:00 Single-Double-Single Unders
:30 Row
Increase effort/difficulty
:45 Bike (Arms Only)
:45 Single-Double-Double-Single Unders
:45 Row (Moderate Pace)
Increase effort/difficulty – Test
1:00 Bike Test/Game Pace – Both Arms and Legs – should be over a third of the calories they will do for the workout)
1:00 Double-Unders – should be close to the number they intended on doing in the workout – within 25 reps)
1:00 Row -focus on long pulls vs. short pulls – athletes do :25 long strokes, :25 short strokes, and repeat
Metcon
“MICROCHIP” (Time)
For Time:
50/35 Calorie Bike
100 Double Unders
1500/1250m Row
100 Double Unders
50/35 Calorie Bike
MODIFICATION 1
For Time:
50/35 Calorie Bike
50 Double Unders
1500/1250m Row
50 Double Unders
50/35 Calorie Bike
MODIFICATION 2
For Time:
35/25 Calorie Bike
150 Single Unders
1250/1000m Row
150 Single Unders
35/25 Calorie Bike
After Party
1:00 Couch Stretch (each side)
1:00 Pigeon Pose to Lat Stretch (each side)
:30 Calf Stretch on Post (each side)
Clean up & log scores
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
* 3 Sets:*
Near Max Effort Ring Push-ups
Rest as needed between sets.
1 Set:
Near Max Effort Tempo Dumbbell Bench Press (50’s/35’s)
*Tempo – 5s down, regular up.
Modifications
BIKE
Decrease Reps
800m Run
50/35 Calorie Ski Erg
70/50 Cal Row
DOUBLE UNDERS
Decrease Reps
150 Single Unders
100 Line Hops
ROW
1200m Ski Erg
1200m Run