CrossFit Ballwin – CrossFit
Daily Mindset
“Don’t look for the third thing.” – Marcus Aurelius
Marcus Aurelius breaks down a good deed into two positive results:
You did good, and,
You helped another.
The first positive result is that you did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped another. Whether big or small, you’ve benefitted another human being today.
There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.
When one contributes with a good deed, doing right by oneself, and doing right by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.
Warm-up
0:30 Jumping Jacks
0:30 Pedal Out in Downdog
0:30 Downdog to Updog
0:30 Single Unders
0:30 Active Samson Stretch
0:30 Alternating Quad Stretch
0:30 High and Slow Single Unders
0:30 Active Spiderman
0:30 Alternating Side Lunge
0:30 Low and Fast Single Unders
Weightlifting
Sled Push (6 Sets of Increasing Weight)
Metcon
“DOUBLE STUFFED” (Time)
[COMPETE/TRAIN]
4 Rounds For Time:
400 Meter Row
80 Double Unders
12 Dumbbell Hang Squat Cleans (50’s/35’s)
[SWEAT]
4 Rounds For Time:
400 Meter Row
80 Double Unders
12 Double Dumbbell Hang Squat Cleans (35’s/20’s)
After Party
MOBILITY
1:00 Child’s Pose
1:00 Seated Quad Stretch (L)
1:00 Seated Quad Stretch (R)
1:00 Pigeon Pose (L)
1:00 Pigeon Pose (R)
AFTER CLASS
3 Sets:
10-15 Ring Push-Ups
3 Sets:
10 Plank Walk-Outs
3 Sets:
10 Dumbbell Z-Press
1:00-2:00 Rest Between Sets
Modifications
400m ROW
400m Ski
800m Bike
300m Run
20 x 10m Shuttle Runs
80 DOUBLE UNDERS
120 Single Unders
80 Line Hops
1:30 On Any Machine
1:30 Double Under Practice
12 DUMBBELL HANG SQUAT CLEANS
Double Dumbbell Hang Power Cleans
Barbell Hang Squat Cleans
Alternating Single Dumbbell Hang Squat Cleans