CrossFit Ballwin – CrossFit
Daily Mindset
“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt
The term “wishful thinking” is a bit of a broken statement. It’s the creation of an elaborate vision, a goal or something we want to reach… but without a plan.
What Eleanor Roosevelt suggests in her quote is to stop day-dreaming, and bring those goals into reality through action steps. And if we can do that, we quickly remind ourselves that we are literally problem-solving-machines. Things kick into gear, and we surprise ourselves. We’ll say things like, “well, that wasn’t so bad” or “that was actually easier than I thought!”
Ever have a hard time starting to clean the house? The trick everyone knows… is to just start.
To take that actual first step, and create momentum.
Let’s reinforce this in our minds:
We weren’t made to wish.
We were made to act.
Warm Up
250m Row
30 Seconds of Each:
Arm Circles – All directions
Active Samson
Inchworm to Push-ups
A Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Couch Stretch: 45 Seconds Each Side
Lat Stretch on Wall: 45 Seconds Each Side
Strength & Skill
Chest to Bar Pull-Ups:
1. Elbows back vs. Elbows Down
Push Jerk:
1. Arms Lock, Heels Land
Row:
1. Tempo Pace
Metcon
If athletes get done early, go directly into After Party.
“Crew Neck” (Time)
For Time
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (135/95)
Row 500m
Modification 1
For Time
21-15-9-6:
Chest to Bar Pull-ups
Push Jerks (115/85)
Row 500m
Modification 2
For Time
21-15-9-6:
Jumping Pull-ups
Push Jerks (75/55)
Row 500m
After Party
Part A – Holds
3 Sets for Quality:
:20-30s Ring Support
:20-30s Deadhang Hold
:20-30s Hip Extension Hold
Part B – Upper Body Strength
Build to a moderate:
5 Kneeling Single DB Strict Presses
Modifications
CHEST-TO-BAR
Decrease reps
Banded Strict Chest-to-Bar Pull-ups & decrease reps
Chin Over Bar Pull-ups
Strict Pull-ups – decrease reps
DB Bent-Over Rows (40/30#)
PUSH JERK
Decrease Load
Double Dumbbell Bench (50/35)
ROW
Decrease Distance, practicing increased Intensity
400 Meter Run
1,000/800 Meter Any Bike
400/300 Meter Ski