CrossFit Ballwin – CrossFit
Daily Mindset
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Warm-up
Fish Game [4 Minutes]
30 Seconds of Box Step Ups (Shortest side of box)
30 Seconds of Slow and Controlled Air Squats
20 Seconds of a Hollow Hold
20 Seconds of a Superman Hold
Mobility
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute
Strength & Skill
Rowing:
1. Active Shoulders
Box Jump Overs:
1. Land Soft – Knees Out
Toes-to-Bar:
1. Straight Legs vs. Bent Legs
DB Front Squat:
1. Sit Back & Stay Tall
Weightlifting
Front Squat (2-3 Sets of Warm-up; 5 Sets of 5 Reps @ 85% 1RM)
Metcon
“Quadratic Formula” (Time)
4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24″/20″)
12 Toes to Bar
9 Dumbbell Front Squats (50’s/35’s)
[MOD 1]
4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24″/20″)
12 Toes to Bar
9 Dumbbell Front Squats (35’s/25’s)
[MOD 2]
4 Rounds For Time:
18/12 Calorie Row
15 Box Step Overs (24″/20″)
12 Hanging Knee Raises
9 Dumbbell Front Squats (25’s/15’s)
After Party
GROUP STRETCH
Table Top Stretch: 45 Seconds
Dumbbell Assisted Straddle Stretch: 1 Minute
Banded Lat Stretch: 45 Seconds Each Side
ACCESSORY (BEYOND THE 60)
3 Sets of 10: Dumbbell Bench Press
3 Sets of 15: Barbell Bent Over Row
3 Sets of 20: Barbell Good Mornings
*Rest as needed between sets
Modifications
ROWING
Lower Calories
12/9 Cal Bike
12/9 Cal Ski Erg
12 Ten Meter Shuttle Sprints
BOX JUMP OVERS
Box Step Overs
Lower Box/Plate Jump Overs
30 Double Unders/Single Unders
TOES-TO-BAR
Reduce Reps
12 Toes to Space/Knees to Elbow/Chest/Waist
12 Toe Raises
30 AbMat Sit-ups
DB FRONT SQUATS
Reduce Load
9 Single DB Goblet Squats
9 Squat Jumps
18 Air Squats