CrossFit Ballwin – CrossFit
Daily Mindset
“75% Emotional, 25% Physical”
It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).
But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.
We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.
75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?
When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
Warm Up
Get Hot/Activation
Bike Test – sustain :~40 for both efforts
12/9 Bike Cals
:60 Squat Hold
12/9 Bike Cals
:30 Plank Hold
12/9 Bike Cals
:30 Hand Release Push-Up (not for reps)
Strength & Skill
FOCUS: TRIPODS – “Building the Handstand from the ground up”
Weightlifting
Front Squat (On a 14:00 clock, 3 Reps every 2:00)
* Do 2 warm-up sets before starting the first set
* Increase load across each new set
* The goal is not to find a new 3 rep max, but to lift something heavy for that day
Metcon
“13 GOING ON HURTY” (AMRAP – Rounds and Reps)
COMPETE
AMRAP 13:
12/9 Calorie Bike
9 Kipping Handstand Push-ups
6 Front Squats (175/115)
TRAIN
AMRAP 13:
12/9 Calorie Bike
9 Double Dumbbell Push Press
6 Front Squats (155/105)
SWEAT
AMRAP 13:
12/9 Calorie Bike
9 Kipping Handstand Push-ups
6 Front Squats (115/85)
After Party
2:00 Recovery
1:00 Banded Shoulder Distractions (each side)
1:00 Banded Static Hamstring (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Not For Time
21-18-15-12-9:
GHD Sit-ups
After Each Set: 2 Turkish Get-Ups (1/arm)
Modifications
BIKE
Decrease Reps
15/12 Calorie Row
12/9 Calorie Ski Erg
Run 200m
KIPPING HANDSTAND PUSH-UP
Decrease Reps
Define Range of Motion (HSPU to Abmat)
Double Dumbbell Push Press
Push-up
FRONT SQUAT
Decrease Load
Decrease Reps
Goblet Squat
Air Squats
