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

Line Drills:

20ft. Knee Hugs

20ft. Knuckle Drags

20ft. Quad Walk

20ft. Cradle Walk

20ft. Walking Spiderman

20ft. Side Lunge

20ft. Skips

20ft. Butt Kicks

20ft. High Knees

20ft. Side Shuffle L/R

20ft. 1/2 Speed Runs

20ft. 3/4 Speed Runs

MOBILITY

1:00 Pole/Rig/Rack Assisted Squat

PVC

0:30 PVC Pass Throughs

1:00 PVC Standing Lat Stretch (L/R)

0:30 PVC Around The World (L/R)

Weightlifting

Overhead Squat (5 sets of 3 on the 1:00)

Metcon

“NEGATIVE NANCY” (Time)

[COMPETE/TRAIN]

For Time:

21 Overhead Squats (95/65)

800 Meter Run

18 Overhead Squats (95/65)

600 Meter Run

15 Overhead Squats (95/65)

400 Meter Run

12 Overhead Squats (95/65)

200 Meter Run

9 Overhead Squats (95/65)

[SWEAT] Use:

Weight: 65/45

After Party

MOBILITY

1:00 Seated Quad Stretch (L/R)

AFTER CLASS

3 Sets:

6 Dumbbell Bench Press (Build off Last Week)

Big Set of Push-Ups

10 Strict Toes to Bar

2:00 Rest Between Sets

Modifications

OVERHEAD SQUATS

-Reduce Reps

-Reduce Load

-Front Squats

-Single Dumbbell

-Air Squats

800 METER RUN

-Reduce Distances

-800m Ski

-1000m Row

-2000m Bike

-60 x 10m Shuttle Runs

600 METER RUN

-Reduce Distances

-600m Ski

-750m Row

-1500m Bike

-45 x 10m Shuttle Runs

400 METER RUN

-Reduce Distances

-400m Ski

-500m Row

-1000m Bike

-30 x 10m Shuttle Runs

200 METER RUN

-Reduce Distances

-200m Ski

-250m Row

-500m Bike

-15 x 10m Shuttle Runs