CrossFit Ballwin – CrossFit
Daily Mindset
TRAIN
The Power of Measuring Fitness
How do most doctors track your health? Blood pressure, cholesterol, BMI, and glucose. What you do in the gym can also serve as biomarkers of your health. If someone can deadlift 1x their bodyweight, run an 8 minute mile, and do 17 burpees in a minute you hypothesize that their blood pressure, cholesterol, body composition, and glucose are most likely in healthy ranges.
What I am not saying is that if you are fit you do not need to see a doctor. But, what I am saying is measuring your fitness does in fact positively impact your health in a big way. And this is exactly what we are doing when we do Rounds For Time, AMRAPS, EMOMS, 1RMs, and everything in between!
Measurable
Observable
Repeatable
Data
What’s your Deadlift?
Sickness: ½ BW
Wellness: 1-1.5x BW
Fitness: 2x BW
What’s your Mile time?
Sickness: 12+ Minutes
Wellness: 8 Minutes
Fitness: Sub 6 Minutes
How many Burpees can you do in a minute?
Sickness: 5-10
Wellness: 15-20
Fitness: 25-30
Odds are if an athlete can deadlift 1x their body weight, run an 8 minute mile, and do 15-20 burpees in a minute- their body composition, cholesterol, blood pressure, and glucose levels are healthy too!
Warm-up
0:30 Jumping Jacks
0:30 Downdog
0:30 Mountain Climbers
0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Active Samson
PRACTICE ROUND
400 Meter Run
5 Calorie Bike
200 Meter Run
5 Calorie Bike
Metcon
“COUNTRY ROADS” (5 Rounds for calories)
[ALL TRACKS]
AMRAP 10:
1,600 Meter Run
Max Calorie Bike
–Rest 4 Minutes–
AMRAP 8:
1,200 Meter Run
Max Calorie Bike
–Rest 3 Minutes–
AMRAP 6:
800 Meter Run
Max Calorie Bike
— Rest 2 Minutes–
AMRAP 4:
400 Meter Run
Max Calorie Bike
–Rest 1 Minutes–
AMRAP 2:
200 Meter Run
Max Calorie Bike
*Score = Sum Total Bike Calories from all 5 Rounds
After Party
MOBILITY
1:00 Seated Quad Stretch
1:00 Calf Stretch Against Wall
Modifications
200 METER RUN
-Reduce Distances
-200m Ski
-250m Row
-500m Bike
-15 x 10m Shuttle Runs
MAX CALORIE BIKE
-Max Calories On Any Other Machine