CrossFit Ballwin – CrossFit

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Daily Mindset

“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn

Motivation feels good.

It makes things feel, just, easy. So natural.

We recognize anything in life that’s worth working towards… won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us. What will be however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It won’t be a single action that makes, or breaks us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through the dedicated commitment to discipline ourselves.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.

Warm-up

20 Seconds Each

Jog Around Boxes

Active Spidermans

Slow Air Squats

Side Shuffle Around Boxes (15 Seconds Each Direction)

Mountain Climbers

Lateral Squats

Butt Kickers Around Boxes

Frog Hops

Box Step-ups (Low Box)

High Knees Around Boxes

Push-up to Down Dog

Lateral Box Step-overs (Lower Box)

High Skip Around Boxes

Slow Burpees

Box Step-ups (Workout Box)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose on Box: 45 Seconds Each Side

Ankle Rocks on Box: 30 Seconds Each Side

Strength & Skill

Review “Footwork” in all movements.

Metcon

“Poker Face” (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)

After Party

Recovery Bike

4:00 Light Pace

3:00 Moderate Pace

2:00 Hard Pace

3:00 Moderate Pace

4:00 Light Pace