CrossFit Ballwin – CrossFit
Daily Mindset
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.
Warm-up
0:30 Plank
1:00 Row at an Easy Pace
0:30 Push Up to Downdog
0:30 Plank Shoulder Taps
1:00 Row at a Moderate Pace
0:30 Active Samson
0:30 Planche Leans
1:00 Row at Workout Pace
Metcon
“WALKING ON SUNSHINE” (5 Rounds for reps)
[COMPETE]
5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings (53/35)
Max Distance Handstand Walk
Rest 4 Minutes Between
* Score Is Total Reps for All 5 Rounds (1 Rep = 5ft Handstand Walk)
[TRAIN]
5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings (53/35)
Max Wall Walks
Rest 4 Minutes Between
[SWEAT]
5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings (35/26)
Max Wall Walks
Rest 4 Minutes Between
After Party
MOBILITY
1:00 Upper Back Foam Roll
1:00 Lat Foam Roll (L/R)
AFTER CLASS
3 Sets fro Quality
500m Row
15 Banded Good Mornings
12 Kettlebell Goblet Alternating Reverse Lunges
9 Band Pull Aparts (0:05 eccentric)
Modifications
30/21 CALORIE ROW
Reduce Cals
21/17 Cal Bike
21/17 Cal Ski
400m Run
30 x 10m Shuttle Runs
KETTLEBELL SWINGS
Reduce Reps
Reduce Weight
Russian Kettlebell Swings
Single Arm Russian Dumbbell Swings
Empty Barbell Hang Power Snatches
HANDSTAND WALK
Wall Walks
Wall Walks (just feet)
Handstand Shoulder Taps
Wall Elevated Shoulder Taps
Box Elevated Shoulder Taps
Plank Shoulder Taps
Bear Crawl