CrossFit Ballwin – CrossFit
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle
There are habits we can see, and habits we cannot.
There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?
What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?
If our thoughts become actions, this must be where we start.
Row Warmup [4 Minutes]
Fish Game on the Concept 2 Rower
30 Seconds Each
High Single Unders
Couch Stretch: 45 Seconds Each Side
Calf Stretch on Post: 30 Seconds Each Side
Strength & Skill
Review “Timing” on each movement.
“8th Grade” (Time)
8 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row
“8th Grade”– Beefed Up (Time)
3 Rounds For Time:
150 Double Unders
100 Air Squats
50/35 Calorie Row
On the 2:00 x 5 Rounds:
20 GHD Sit-ups
Max Distance Handstand Walk
70 Single Unders
45 Seconds of Practice
12/9 Calorie Bike
12/9 Calorie Ski Erg
200 Meter Run
15 Shuttle Runs (10 Meters)