CrossFit Ballwin – CrossFit
“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.
Movement Specific Warm-Up
5 Suitcase Deadlift, each side
5 Double Dumbbell Deadlifts
100m Farmers Carry
5 Abmat Sit-Ups
0:30 Plank Shoulder Taps
0:30 Active Twisted Cross
0:30 Front Plank
10 Knee Push-Ups
8 Reverse Lunges, Pausing Knee to Floor
0:30 Reverse Lunges
“All About The Benjamins” (AMRAP – Rounds and Reps)
100 AbMat Sit-ups
100 Reverse Lunges
Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry
*Score = Total Rounds + Reps, not counting farmers carry
Farmers Carry (50’s/35’s)
Farmers Carry (35’s/20’s)
1:00 Frog Stretch
Every 20 Calories, complete 10 Double Dumbbell Bench Press
-Hand Elevated/Knee Push-Ups
-Box Step Ups