CrossFit Ballwin – CrossFit
Daily Mindset
“Enthusiasm is common. But endurance is rare.” – Angela Duckworth
How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.
Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… It’s because she wants to set the example to her daughter that we’re not “genetically predetermined” to be overweight, even if the entire family has always been.
Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.
Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.
Warm-up
1:00 Easy Pace Row
0:30 Active Spiderman
0:30 Updog to Downdog
0:30 Moderate Pace Row
0:30 Inchworm to Push-up
0:30 Straddle Stretch
0:30 Fast Pace Row
0:30 Pigeon Pose (0:15 each side)
0:30 Lying Chest Opener Stretch
Movement Specific Warm-Up
ROW
100m Row at Workout Pace
100m Row at Workout Pace (no straps)
LATERAL BURPEES OVER ROWER
10 Frog Hops
10 Line Hops
4 Lateral Jumps Over Rower
2 Burpees Over the Rower
2 Burpees Over the Rower
PRACTICE ROUND
Full Round:
0:00-2:00
250/200 Meter Row
Remaining time Max Lateral Burpees Over Rower
Weightlifting
Back Squat (Build to Heavy Set of 5)
1×5 @ 90% Heavy 5
1×5 @ 80% Heavy 5
Metcon
“SOLITARY CONFINEMENT” (Time)
[ALL TRACKS]
For Time:
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250/200 Meter Row
After Party
MOBILITY
1:00 Seated Straddle Stretch
4 Rounds for Quality
0:30 High Plank with Feet on the Rower Seat
0:30 Rower Pike Ups or Knee Tucks
0:30 Rest
Modifications
250/200 METER ROW
-Reduce Distance
-Cap at 1:00
-200/160m Ski
-500/400m Bike
-200m Run
LATERAL BURPEES OVER ROWER
-Reduce Total Reps
-Burpees in place
-Hand Release Push-ups
-Dumbbell Floor Press