CrossFit Ballwin – CrossFit
Daily Mindset
“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.” – Simon Sinek
When we sit on this quote for a moment, we can draw a parallel to a recent experience.
Think back to a recent experience that was full of change. Was it uncomfortable? Of course it was.
Now take that same experience and pretend as if those changes were briefed to you on January 1st, and they steadily took place over the course of the calendar year. Would it feel different?
I think so too.
The underlying message is that we don’t fear change. We only fear the speed of change. When we are able to take a step back and see the “uncomfortableness” for what it is, we can find a stronger perspective.
Remind ourselves of this the next time change elicits that unique feeling in our stomach.
For awareness, as always, is the key.
Warm-up
1 Minute Bike
30 Seconds Squat to Stands
30 Seconds Active Samson + Air Squats (Active Samson Each Side + 1 Air Squat)
45 Second Bike (Faster)
30 Seconds Active Spiderman + Hamstring Stretch
30 Seconds Single Leg Glute Bridges (Each Side)
30 Second Bike (Fast)
Mobility
Wrist Stretch: 30 Seconds Each Side
Barbell Assisted Straddle Stretch: 1 Minute
Strength & Skill
Bike:
1. Setting the Seat
Power Clean:
1. Move the Feet
2. Work Smarter, Not Harder
Front Squat:
1. Finding the Right Grip
Squat Clean:
1. Soggy Arms vs. Straight Arms
Metcon
“Emergency Brake” (Time)
For Time:
30/24 Calorie Bike
30 Power Cleans (115/85)
30/24 Calorie Bike
30 Front Squats (115/85)
30/24 Calorie Bike
30 Squat Cleans (115/85)
– Work in 2 Minutes On + 1 Minute Off
– Athletes Pick Up Where They Left Off in the Chipper
– Score is Completion Time, Including Rest Time
– 8 Round (24:00) Cap
Modification 1
For Time:
30/24 Calorie Bike
30 Power Cleans (95/65)
30/24 Calorie Bike
30 Front Squats (95/65)
30/24 Calorie Bike
30 Squat Cleans (95/65)
Modification 2
For Time:
24/18 Calorie Bike
30 Power Cleans (65/55)
24/18 Calorie Bike
30 Front Squats (65/55)
24/18 Calorie Bike
30 Squat Cleans (65/55)
After Party
GROUP STRETCH — Right after workout
Table Top Stretch: 1 Minute
Wall Twist: 1 Minute Each Side
Active Twisted Cross: 1 Minute
6 Sets:
2 Tempo Front Squats – :5 Seconds Down – No Pause – Up
(The Goal: Try to pull the torso taller and taller during descent)
Modifications
BIKE
Reduce Calories (Aiming for just over 2 minutes of work per bike)
40/32 Calorie Row
30/24 Calorie Ski Erg
600 Meter Run
POWER CLEAN/SQUAT CLEAN
Decrease Load
FRONT SQUAT
Decrease Load
Squat to a Target