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
0:30 Active Samson Stretch
0:30 Jumping Jacks
0:30 Plank Shoulder Taps
0:30 Knuckle Draggers
0:30 Inchworm to Push-Up
0:30 Squat to Stand
0:30 Pec Stretch on wall (left side)
0:30 Pec Stretch on wall (right side)
TECHNIQUE & BUILD
STRICT PRESS
with an empty barbell
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Presses
0:15 Stiff Legged Deadlifts
0:15 Front Squats
2 Strict Presses, Pausing at eye level
3 Strict Presses, Pausing overhead
Weightlifting
Shoulder Press (3 Warm-Up Sets; 5 Working Sets of 2)
Movement Specific Warm-Up
THRUSTER
With and empty barbell
3 Pausing Front Squats
3 Push Press
5 Thrusters
DOUBLE UNDERS
0:30 Jumping Jacks
20 Single Unders
20 Penguin Hops
20 Double Unders
PRACTICE ROUND
30 Double Unders
4 Thrusters
“Tenfold” (AMRAP – Rounds and Reps)
AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
…
Add 1 Thruster Each Round
[COMPETE/TRAIN] Use:
Barbell: (95/65)
[SWEAT] Use:
Barbell: (65/45)
After Party
MOBILITY
1:00 Child’s Pose
[Gymnastic Practice]
10-9-8-7-6-5-4-3-2-1:
Deficit Handstand Push-ups (3.5″/2″)
After Each Set:
100-ft. Farmers Carry (50’s/35’s)
Modifications
THRUSTER
-Reduce Load
-Front Squats
-Push Press
-Single DB Thruster
-Wall Ball
DOUBLE UNDERS
-Reduce Reps
-45 Single Unders
-30 Plate/Line Hops