CrossFit Ballwin – CrossFit
Daily Mindset
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.
Never whine, never complain, never make excuses.
Warm-up
1:00 Easy Row
0:15 Thin Band Pull Aparts
0:15 Band Pass Throughs
0:15 Banded Strict Press
0:30 Moderate Row
0:15 Thin Band Pull Aparts
0:15 Band Pass Throughs
0:15 Banded Strict Press
0:30 Standing Overhead Tricep Stretch (0:15 each side)
0:30 Arm Circles (0:10 forward, backward, across the chest)
Weightlifting
EMPTY BARBELL
10 Strict Press
5 Push Press
3 Dip and Extend with Hands on Hips (no bar)
3 Dip, Jump, Land/Catch
3 Pausing Push Jerks (0:03 pause in the catch)
Push Jerk (Build to Heavy Set of 5 Push Jerks)
Metcon
“FEEL THE RHYTHM” (Time)
[TRAIN & COMPETE]
For Time:
27-21-15-9:
Calorie Row
Push Jerks (135/95)
[SWEAT]
For Time:
27-21-15-9:
Calorie Row
Push Jerks (95/65)
After Party
MOBILITY
1:00 Foam Roll Upper Back/Lats
AFTER CLASS
For Time:
400 Meter Sandbag/Med Ball Run
12 Wall Walks
400 Meter Sandbag/Med Ball Run
9 Wall Walks
400 Meter Sandbag/Med Ball Run
6 Wall Walks
Modifications
27-21-15-9 CALORIE ROW
-Reduce Calories
-21-15-12-6 Bike
-400m-300m-200m-100m Run
PUSH JERKS
-Reduce Reps
-Reduce Load
-Double Dumbbell Push Jerk
-Kettlebell Swings