CrossFit Ballwin – CrossFit
Daily Mindset
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.
Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.
Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.
It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.
Warm-up
Row Warmup
2 Minutes Easy
30 Seconds Each
Jumping Jacks
Active Spidermans
Box Step-ups
Double Taps
Alternating Bird Dogs
Box Step-ups
Single Unders
Inchworm to Push-ups
Box Step-ups
Mobility
Pigeon Pose on Box: 2 Minutes Each Side
Calf Stretch on Post: 1 Minute Each Side
Strength & Skill
Double Unders & Row:
1. Hands
Burpee Box Jumps:
1. Feet
Metcon
“Homeward Bound” (AMRAP – Rounds and Reps)
AMRAP 20:
20 Burpee Box Jumps (24″/20″)
40/30 Calorie Row
80 Double Unders
“Homeward Bound” — Beef’d Up (AMRAP – Rounds and Reps)
AMRAP 20:
10 Dumbbell Burpee Box Step-ups (24″/20″)
40/30 Calorie Row
80 Double Unders
Dumbbells: (50’s/35’s)
After Party
Handstand Push-ups
2 Rounds Not For Time:
30% Dead Stop Strict Handstand Push-ups (1 Second in Bottom)
50% Strict Handstand Push-ups
70% Kipping Handstand Push-ups
Rest 1-2 Minutes Between Rounds
Percentages Based on Max Set of Strict Handstand Push-ups
Modifications
DOUBLE UNDERS
Reduce Reps
120 Single Unders
90 Seconds of Practice
80 Double Taps
BURPEE BOX JUMPS
Rower Facing Burpees
ROW
30/21 Calorie Bike
400 Meter Run
30 Shuttle Runs [10 Meters]