CrossFit Ballwin – CrossFit
Daily Mindset
“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.” – Simon Sinek
When we sit on this quote for a moment, we can draw a parallel to a recent experience.
Think back to a recent experience that was full of change. Was it uncomfortable? Of course it was.
Now take that same experience and pretend as if those changes were briefed to you on January 1st, and they steadily took place over the course of the calendar year. Would it feel different?
I think so too.
The underlying message is that we don’t fear change. We only fear the speed of change. When we are able to take a step back and see the “uncomfortableness” for what it is, we can find a stronger perspective.
Remind ourselves of this the next time change elicits that unique feeling in our stomach.
For awareness, as always, is the key.
Warm-up
3 Rounds:
0:20 Easy Pace Bike
0:20 Moderate Pace Bike
0:20 Fast Pace Bike
0:30 Active Samson/Active Spiderman/Inchworm to Push-up
Movement Specific Warm-Up
10 Box Step-ups
10 Frog Hops
5 AbMat Sit-ups
10 Jumping Jacks
10 Straight Arm Burpees to Target
5 AbMat Sit-ups
5 Box Jumps
5 Burpees to Target
5 AbMat Sit-ups
PRACTICE ROUND
On the 0:00
2 Box Jump
4 Burpees to Target
6 AbMat Sit-ups
Max Calorie Bike until the 1:00
Metcon
“CALCULATED RISK” (Calories)
[ALL TRACKS]
AMRAP 30:
Max Calorie Bike
Every 3 Minutes [Starting at 0:00]:
5 Box Jumps (30″/24″)
10 Burpees to Target (6″)
15 AbMat Sit-ups
After Party
MOBILITY
1:00 Pigeon Pose
1:00 Updog
[For Time]
10-8-6-4-2:
Wall Walks
Devil’s Presses
Modifications
BIKE CALORIES
-Any Machine
BOX JUMPS
-Reduce Reps
-Reduce Height
-Step-ups
-Squat Jumps
BURPEES TO TARGET
-Reduce Reps
-Reduce Height
-Straight Arm Burpees to Target
ABMAT SIT UPS
-Reduce Reps
-10 GHD Sit-ups
-20 Hollow Body Rocks