CrossFit Ballwin – CrossFit
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