CrossFit Ballwin – CrossFit
“Head, Heart, Hands.” – Jim Kwik
Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.
It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.
It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.
As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?
Head, Heart, Hands. Our reasons are what will reap our results.
2 Minute Easy Bike
30 Seconds Each
With Single Light Dumbbell:
Dumbbell Goblet Squats
Dumbbell Single Arm Russian Swings (15 Seconds Each Side)
Inchworm to Push-up
Dumbbell Single Arm Strict Press (15 Seconds Each Side)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Dumbbell Ankle Stretch: 30 Seconds Each Side
Goblet Squat Hold: 45 Seconds
Table Top Stretch: 45 Seconds
Strength & Skill
Double Dumbbell Hang Clusters:
1 Outside vs. Inside the Legs Footwork
1. Ballon Breathing
Back Squat (Heavy 7-5-3)
“21 Savage” (Time)
75/50 Calorie Bike
21 Double Dumbbell Front Squats (50’s/35’s)
21 Double Dumbbell Push Presses (50’s/35’s)
21 Double Dumbbell Hang Clusters (50’s/35’s)
Back Rack Reverse Lunges
On the 2:00 x 5 Sets:
Set 1: 14 Reverse Lunges (7/Side)
Set 2: 12 Reverse Lunges (6/Side)
Set 3: 10 Reverse Lunges (5/Side)
Set 4: 8 Reverse Lunges (4/Side)
Set 5: 6 Reverse Lunges (3/Side)