CrossFit Ballwin – CrossFit

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Daily Mindset

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was an incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Warm-up

30 Seconds Each

Lateral Hops Over PVC Pipe

Lateral Squats

PVC Straight Leg Swings (15 Seconds Each)

Squat to Stands

PVC Lift Offs

Wall Squats

PVC Arch Hold

Air Squats

PVC Hollow Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

Up Dog: 45 Seconds

Strength & Skill

Toes to Bar & Front Squats:

1. Big Chest

Metcon

“Diddly Squat” (Time)

3 Rounds For Time:

800 Meter Run

20 Toes to Bar

10 Front Squats (185/135)

After Party

Body Armor

3 Giant Sets:

30 Seconds Kettlebell Front Rack Hold

30 Seconds Kettlebell Rack Squat Hold (At Parallel)

Max Effort L-Sit

Rest 2 Minutes Between Sets

Modifications

800 METER RUN

1,000 Meter Row

800 Meter Ski Erg

50/35 Calorie Bike

60 Shuttle Runs [10 Meters]

20 TOES TO BAR

Reduce Reps

Feet as High as Possible

Equal Reps Knees to Elbow/Chest/Waist

Equal Rep Toes Raises

2x AbMat Sit-ups

Equal Rep Weighted AbMat Sit-ups

10 FRONT SQUATS

15 Double Dumbbell Front Squats

20 Single Dumbbell Front Squats (10 Each Side)