CrossFit Ballwin – CrossFit

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Daily Mindset

“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.

Warm-up

0:15 Jumping Jacks

0:15 Knuckle Drags

0:15 Alternating Quad Stretch

0:15 Alternating Cradle Stretch

200 Meter Jog

MOBILITY

1:00 Downdog/Calf Stretch

1:00 Pole/Rig/Rack Assisted Squat

Metcon

“5k(AREN)” (Time)

[COMPETE/TRAIN]

5 Rounds: 


1k Run


30 Wall Balls (20/14) 


[SWEAT] Use:

Wall Balls – 14/10

After Party

MOBILITY

1:00 Couch Stretch (L/R)

AFTER CLASS

10-8-6-4-2-4-6-8-10:

Bench Press

3 Rounds:

15 Banded Tricep Extensions

0:30 Side Plank (each side)

15 Band Pull Aparts

Modifications

1000 METER RUN

-Reduce Distance

-1000m Ski

-1250m Row

-2500m Bike (Any)

-75 x 10m Shuttles

WALL BALLS

-Reduce Target Height

-Reduce Weight

-Reduce Reps

-Single Dumbbell Thrusters (Hold Dumbbell By Heads)

-Empty Barbell Thrusters

-Squat Jumps