CrossFit Ballwin – CrossFit
Daily Mindset
“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis
We crave confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.
When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.
Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t anything different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.
True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.
Warm-up
LINE DRILLS
10 Meters. . .
Walking Inchworm
Walking Spiderman
Walking Samson
Knuckle Drags
Walking Quad Stretch
Walking Cradle Stretch
Side Shuffle
Slow Jog
100m Run
Movement Specific Warm-Up
RUSSIAN KETTLEBELL SWINGS
10 Deadlifts
10 Mini Swings
10 Russian Swings
KETTLEBELL GOBLET SQUATS
3 Pausing Air Squats
3 Air Squats
5 Goblet Squats
PRACTICE ROUND
10 Russian Kettlebell Swings
5 Kettlebell Goblet Squats
100 Meter Run
Metcon
“OH-K” (Time)
[TRAIN & COMPETE]
5 Rounds For Time [40 Minute Cap]:
30 Russian Kettlebell Swings (53/35)
20 Kettlebell Goblet Squats (53/35)
1,000 Meter Run
[SWEAT] Use:
Kettlebell – 35/25
After Party
MOBILITY
1:00 Pigeon Pose (each side)
1:00 Foam Roll Quads
AFTER CLASS
3 Rounds for Reps
AMRAP 4:
200 Meter Single Kettlebell Farmer’s Carry (suitcase carry)
20 AbMat Sit-ups
Max Lightweight Sumo Deadlift High Pulls
Modifications
RUSSIAN KETTLEBELL SWINGS
-Reduce Reps
-Reduce Load
-40 Bodyweight Glute Bridges
-12 Burpees
KETTLEBELL GOBLET SQUATS
-Reduce Reps
-Reduce Load
-Air Squats
-Jump Squats
1,000 METER RUN
-1,250m Row
-1,000m Ski
-2,500m Bike