CrossFit Ballwin – CrossFit

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Daily Mindset

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.

Adversity is the way the way to greatness.

This is the championship mindset.

Warm-up

1 Round

1 Minute Row

30 Seconds Lateral Squats

1 Minute Row

30 Seconds Slow Air Squats

1 Minute Row

30 Seconds Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

Barbell Front Squat Hold: 30 Seconds

Strength & Skill

Row:

1. Straight handle path

Squat Clean:

1. Straight bar path

Weightlifting

Squat Clean (Build to a heavy single)

Metcon

“So Fresh, So Clean” (Time)

10-9-8-7-6-5-4-3-2-1:

Squat Cleans (135/95)

*Before Each Round: 20/15 Calorie Row

After Party

MIDLINE

3 Sets:

30 GHD Sit-ups

30 Dumbbell Weighted Glute Bridges

Modifications

SQUAT CLEANS

Double Dumbbell Squat Cleans

20/15 CALORIE ROW

15/10 Calorie Bike

15/10 Calorie Ski Erg

200 Meter Run

15 Shuttle Runs [10 Meters]