CrossFit Ballwin – CrossFit
Daily Mindset
“Bread today is better than cake tomorrow” – Chinese Proverb
There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.
Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.
There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.
When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.
Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.
How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the next one. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even harder now to get my technique even better.
Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?
Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.
Warm-up
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
Weightlifting
Back Squat (2-3 Warm-Up Sets, 5 Sets of 5 Reps @ 85% 1rm)
Metcon
“TIPPY TOES” (Time)
[ALL TRACKS]
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
After Party
3 Sets for Quality:
15 Med Ball Hamstring Curls
10 Single Leg Dumbbell RDL Each Leg
0:30 Parallette L-Sit
Rest as Needed
Modifications
10 TOES TO BAR
Reduce Reps
Knees To Chest
15 Sit-Ups
BURPEES
10 Calorie Bike
Straight Arm Burpees
Reduce Reps
100m RUN
Reduce Distance
100m Ski
250m Bike
125m Row
10 x 10m Shuttle Runs