CrossFit Ballwin – CrossFit
Daily Mindset
“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw
Have you ever believed that you were on the same page with someone, but, as it turned out, not even close?
Sometimes we can be so sure that we have communicated everything properly, that we don’t even consider it to be a possibility.
Happens all the time, and definitely to all of us. What’s interesting is that it’s never about effort, or the lack thereof. It’s about perspective.
What we actually don’t want to do is “communicate” more. Part of it might actually need less.
What we may need, is to understand more. To place ourselves in their shoes. If I were them, what questions would I have? If I were them, how would I feel about this?
The illusion that Shaw refers to in the quote is the entrapment of our perspective.
Detach and think… if roles were reversed, is this clear?
Warm-up
PVC
2 Rounds. . .
0:30 PVC Pass Throughs
0:30 PVC Around The World (0:15 each direction)
0:30 Active Spiderman
0:30 Squat Hold w/ Alternating Overhead Reach
0:30 PVC Overhead Squats
TECHNIQUE & BUILD
EMPTY BARBELL
5 Back Squats
5 Behind The Head Snatch Grip Presses
5 Snatch Grip Deadlifts
5 Snatches
5 Pausing Overhead Squats (0:03 pause in the bottom)
5 Overhead Squats
LIGHTWEIGHT BARBELL
5 Overhead Squats
Weightlifting
Overhead Squat (Build to A Heavy Single Overhead Squat)
Movement Specific Warm-Up
20 Meters. . .
Knuckle Drags
Walking Quad Stretch
Alternating Side Lunges
High Knees
Butt Kicks
Side Shuffle
2x Jog
2x Run
PRACTICE ROUND
100 Meter Run
5 Overhead Squats
100 Meter Run
5 Overhead Squats
Metcon
“Sunny and 75” (Time)
[TRAIN & COMPETE]
For Time:
75 Overhead Squats (95/65)
Every 3 Minutes [Starting at 0:00]:
400 Meter Run
[SWEAT]
Barbell Weight: (65/45)
After Party
MOBILITY
1:00 Seated Quad Stretch (each side)
4 Rounds x AMRAP 4:
15 Calorie Ski Eg
100-ft. Front Rack Walking Lunge (95/65)
Max Distance Handstand Walk
Or Max Wall Walks
Rest 2 Minutes Between Sets
Modifications
OVERHEAD SQUATS
-Reduce Load
-Reduce Reps
-80 Single Dumbbell Overhead Squats (alternate every 5 reps)
-Front Squat
400 METER RUN
-Reduce Distance
-500 Meter Row
-1,000 Meter Bike
-400 Meter Ski Erg
-20-25 Burpees (athlete dependent ~2:00