30JUN2022

CrossFit Ballwin – CrossFit

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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

0:30 Active Samson Stretch

0:30 Active Twisted Cross

0:30 Alternating Quad Stretch

0:30 Glute Bridges

0:30 Slow Squat Jumps

0:30 Dumbbell Assisted Straddle Stretch

**Straight leg, touch toes

Movement Specific Warm-Up

FARMERS CARRY

5 Suitcase Deadlifts (each side)

5 Double Dumbbell Deadlifts

40 Meter Farmers Carry (4 lengths)

STEP BACK LUNGES

10 Alternating Step Back Lunges

Metcon

“Battle Scars” (6 Rounds for reps)

6 Rounds:

1 Minute Straight Leg AbMat Sit-ups

1 Minute Farmers Carry (10 Meters)

1 Minute Box Jumps (24″/20″)

1 Minute Shuttle Runs (10 Meters)

1 Minute Step Back Lunges

1 Minute Rest

Farmers Carry: (50’s/35’s)

*Score = Total Reps

*Sit-Ups are straight leg, touch ground above head then touch toes

After Party

MOBILITY

1:00 Butterfly Stretch

Focus Work:

Pick 1-2 High Skill Movements To Practice For 10-15 Minutes

Modifications

SIT-UPS

-V-Ups

-Hollow Rocks

-Hollow Hold

-Wall Balls

-Calorie Machine

-Burpees

STEP BACK LUNGES

-Step-Ups

-Wall Balls

-Calorie Machine

-Burpees