CrossFit Ballwin – CrossFit

View Public Whiteboard


Daily Mindset

EAT

Looking at Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

The first sentence IS “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

Often we check the “Fitness Box” for the day because we work out. But we HAVE to remember that fitness is much more than that. The foundation of our fitness is our nutrition. If we are just showing up to train 1 hour out of the day and neglecting what we do outside of the gym; we are only adhering to part of the prescription.

Today and everyday, let’s make sure our nutrition is getting the same attention (if not more) as our training is.

Warm-up

10LBS PLATE

0:15 Plate Hops (jumping jack feet)

0:15 Eccentric Plate Squats (press plate out on the way down; 0:05 on the way down)

0:15 Plate Ground to Overhead (rapid hip extension)

0:15 Pausing Plate Squats (0:03 in the bottom)

0:30 Active Spiderman

0:30 Active Spiderman

MOBILITY

1:00 Kneeling Adductor Stretch (0:30 each side)

Metcon

“MACHETE” (Time)

[COMPETE/TRAIN]

For Time [25 Minute Cap]:

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

After Party

MOBILITY

1:00 Child’s Pose with Lateral Reach

Modifications

“MACHO MAN” ROUNDS

-Reduce Load

-Reduce Round/Reps

-Sub Dumbbells

DOUBLE UNDERS

-Reduce Reps

-75 Single Unders

-50 Line Hops