CrossFit Ballwin – CrossFit
Daily Mindset
“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen
When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.
Although expression skills are part of communication, it’s one half at best. Great communicators are far better listeners than speakers.
“Empathy” is the focus of great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgment, and fully present to connect.
The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.
Warm-up
0:20 Inchworm to Push-up
0:20 Active Spiderman
0:20 Frog Hop to Squat Hold
0:20 Jumping Jacks
0:20 Alternating Quad Stretch
0:20 Knuckle Drags
EMPTY BARBELL
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Strict Press
0:15 Front Squats
Weightlifting
EMPTY BARBELL
3 Deadlifts
3 Deadlift to Shrug
3 Muscle Cleans
3 Power Clean
3 Power Clean + Front Squat
3 Squat Cleans
3 Clean & Jerk (0:03 pause in the catch)
Squat Clean and Jerk (On the Minute x 15: Record heaviest load)
Clean and Jerk (On the Minute x 15: Record heaviest load)
Movement Specific Warm-Up
WORKOUT WEIGHT
3 Pausing Clusters
-0:03 Pause in the Squat
-0:03 Pause Overhead
PRACTICE ROUND
5 Clusters
100 Meter Run
3 Clusters
Metcon
“HONEY NUT” (Time)
[COMPETE/TRAIN]
For Time:
10-1 Clusters (95/65)
200 Meter Run
[SWEAT]
For Time:
10-1 Clusters (65/45)
200 Meter Run
After Party
MOBILITY
1:00 Seated Quad Stretch
1:00 Forearm Stretches
For Time [10 Minute Cap]:
90 Burpees to Target (6″)
On the Minute [Starting at 0:00]:
3 Strict Pull-ups
Modifications
CLUSTER
-Reduce Load
-Reduce Reps
-Thrusters
-Heavy Wall Balls
-Heavy Med Ball Squat Cleans
-Burpee Pull-ups
200 METER RUN
-Reduce Distance
-500 Meter Bike
-250 Meter Row
-200 Meter Ski