CrossFit Ballwin – CrossFit
Daily Mindset
“Reasons > Goals”
Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.
Let’s now imagine Jane wants to lose 30 pounds, but not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.
Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.
Goals don’t get us out of bed in the morning. Reasons do. What’s yours?
Warm-up
0:30 Easy Bike
0:30 Active Samson Stretch
0:30 Easy Bike
0:30 Inchworm to Push-up
TECHNIQUE & BUILD
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats
3 Pausing Strict Presses (pause 0:05 overhead)
Weightlifting
Metcon (5 Rounds for weight)
Strict Press
For Total Load:
5 Sets of 5 Strict Press
*Score = Sum Total Load of All 5 Sets
Shoulder Press (Record the heaviest set of 5 reps)
Movement Specific Warm-Up
BIKE
0:30 Easy Pace
0:30 Moderate Pace
0:30 Fast Pace
0:30 Easy Pace
DUMBBELL WALKING LUNGE
0:30 Alternating Step Back Reverse Lunges
5 Single Dumbbell Suitcase Deadlifts (each side)
6 Dumbbell Goblet Step Back Lunges
5 Double Dumbbell Deadlifts
15’ Double Dumbbell Walking Lunge
DUMBBELL SHOULDER TO OVERHEAD
3 Single Dumbbell Strict Presses (each arm)
3 Single Dumbbell Push Presses (each arm)
3 Single Dumbbell Push Jerks (each arm)
3 Double Dumbbell Push Presses
3 Double Dumbbell Push Jerks
PRACTICE ROUND
250 Meter Bike
15’ Walking Lunge
7 Double Dumbbell Shoulder to Overhead
Metcon
After Party
Modifications
“Less Is More” (Time)
10 Rounds For Time:
500/400 Meter Bike
30′ Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead
[TRAIN & COMPETE] Use:
Dumbbells: (50’s/35’s)
[SWEAT] Use:
Dumbbells: (35’s/20’s)