CrossFit Ballwin – CrossFit

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Daily Mindset

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” – Nick Saban

To a certain extent, everyone understands the logic behind staying present.

They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.

Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to – fear.

The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.

The goal is to be better… today.

Warm-up

200m Jog (Easy)

1:00 Row (Easy)

:30 second Calf Stretch each side

:30 second Pigeon Stretch each side

3x :20 second High Knees, :10 second Rest

15 Strokes (Hard) at ~24 strokes per minute

:30 second recovery row

15 Strokes (Hard) at ~27 s/m (Assess for increase in speed as stroke rate goes up and leg power stays constant)

:30 second recovery row

15 Strokes (Hard) at ~30 s/m (Assess for increase in speed as stroke rate goes up and leg power stays constant)

:30 second recovery row

Strength & Skill

FOCUS: MAXIMIZING RECOVERY – “Don’t Just Assume the Position”

Metcon

“BOAT SHOES” (Time)

[ALL TRACKS]

For Time:

1500/1200m Row

1200m Run

Rest 3 Minutes

1000/800m Row

800m Run

Rest 3 Minutes

500/400m Row

400m Run

*Score = Total time to complete the workout with rest.

After Party

Recovery

3:00 Recovery Row (Paddling pace)

:90 Pigeon Pose + Lat Reach each side

BEYOND THE 60

3 Sets For Max Reps:

Max Strict Pull-ups

Max Ring Rows

30 Band Pull-Aparts

Modifications

ROW

1500/1200m – 3000/2400m Bike, 1200m Run

1000/800m – 2000/1600m Bike, 800m Run

500/400m – 1000/800m Bike, 400m Run

RUN

1200m – 1200/1000m Ski, 3000/2400m Bike

800m – 800/720m Ski, 2000/1600m Bike

400m – 400/360m Ski, 1000/800m Bike