CrossFit Ballwin – CrossFit

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Daily Mindset

“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

Warm-up

Activation & Get Hot

2:00 Bike (moderate – 45-55 RPM Bike)

:20 PVC Good Mornings

:20 PVC Strict Presses

1:00 Bike (moderate-hard – 65-75 RPM Bike)

:20 Glute Bridges

:20 Push Up to Down Dog

:30 Bike (hard – 80+ RPM Bike)

Mobility

:30 Ankle Stretch (each side)

:30 Alternating Single Leg Toe Touch

Strength & Skill

Main Focus:

1. The Feet aka Posterior Engagement

DB Push Press: Feet – flat during the ‘Dip & Drive’ / heels rooted to the floor

Deadlift: Feet/Stance – Hip width (toes straight); Shoulder width (very slightly turned out). Full contact with the floor.

Metcon

“#DEAD” (AMRAP – Rounds and Reps)

AMRAP 15:

10 Deadlifts (225/155)

10 Double Dumbbell Push Presses (50/35#)

10/7 Calorie Bike

MODIFICATION 1

AMRAP 15:

10 Deadlifts (185/115)

10 Double Dumbbell Push Presses (35/25#)

10/7 Calorie Bike

MODIFICATION 2

AMRAP 15:

10 Deadlifts (135/95)

10 Double Dumbbell Push Presses (25/15#)

8/5 Calorie Bike

After Party

1:00 Dumbbell Assisted Straddle Stretch

:30 (Each Side) Banded Hamstring Distraction Stretch

:30 (Each Side) Banded Tricep Stretch

Clean Up & log scores.

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]

5 Sets:

1 Clean Deadlift

2 Hang Clean Pulls

:5 Pause at Hang

1 Hang Clean Pull

Modifications

DEADLIFTS

Decrease Load/Reps

Decrease Range of Motion (from plates)

Kettlebells or Dumbbells

DOUBLE DUMBBELL PUSH PRESS

Decrease Load/Reps

Single Arm DB Push Press

DB Strict Press or Seated Strict Press

Double Dumbbell Bench Press (or Floor Press)

BIKE

14/10 Cal Row

10/7 Cal Ski Erg

100m Run

10 Ten Meter Shuttle Runs