CrossFit Ballwin – CrossFit

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Daily Mindset

“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.

But when we compare our current situation to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup, and we convince ourselves that we need “that” to thrive.

It can be so dismantling, that it becomes our excuse to not start at all. It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to fall into place.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

Warm-up

30 Seconds Each

Easy Row

Active Samson

Straight Leg Sit-ups

Moderate Row

Inchworm to Push-ups

Hollow Hold

Faster Row

Front Plank to Push-up Plank

Arch Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Thoracic Opener: 90 Seconds

Up Dog: 30 Seconds

Strength & Skill

Row & Deadlifts:

1. The Finish

2. Move Prep

Toes to Bar & Push Press:

1. The Heels

2. Move Prep

Metcon

“7 Wonders” (Time)

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

After Party

“Strict JT”

21-15-9:

Strict Handstand Push-ups

Strict Ring Dips

Push-ups