29JUL2022

CrossFit Ballwin – CrossFit

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Daily Mindset

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven.

We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven.

That’s not where the harm comes from.

The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Warm-up

Rotating Stations every 0:30, until each partner has done each one:

Row – Active Samson – Knuckle draggers

Row – Hollow Hold – Push-Up to Down Dog

3 Power Snatches from above the knee

Movement Specific Warm-Up

ROW

0:30 FAST, Each Partner

PRACTICE ROUND

5 Calories each partner

4 Toes to Bar each partner

3 Snatches each partner

Metcon

“Reptar” (AMRAP – Rounds and Reps)

“Reptar”

[TEAMS OF 3]

AMRAP 35:

90/70 Calorie Row

60 Toes to Bar

30 Power Snatches

[COMPETE/TRAIN] Use:

Power Snatches (135/95)

[SWEAT] Use:

Power Snatches 95/65

After Party

MOBILITY

1:00 Couch Stretch (Each Side)

3-4 Sets of 8-12 Reps:

A. Sorenson Hold (3-4 x 60-90 Seconds)

B. Plate Pinch (3-4 x Max Hold)

C. Single Legged RDL (Each)

Modifications

90/70 Calorie Row

-Reduce Reps

-70/50 Calorie Bike

-70 Shuttle Runs

-70/50 Calorie Ski

POWER SNATCH

-Reduce Load

-Reduce Reps

-DB Snatch