CrossFit Ballwin – CrossFit
Daily Mindset
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
Warm-up
0:30 Easy Row
0:30 Single Unders
0:30 Knuckle Draggers
0:30 Alternating Quad Stretch
0:30 Double Unders
10 Meters of Each:
Side to Side Lunge
Walk on Heels
Walk on Toes
High Knees
Butt Kickers
High Skips
200 Meter Jog
Movement Specific Warm-Up
Practice Round
100 Meter Row
15 Double Unders
100 Meter Run
15 Double Unders
100 Meter Row
Metcon
“Dude, Where’s My Bar?” (Time)
[ALL TRACKS]
For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row
After Party
MOBILITY
1:00 Calf Stretch on Post (each side)
GHD Conditioning:
On the Minute x 20:
Minute 1: Echo Bike Calories
Minute 2: 15 GHD Sit-ups
Modifications
2,000/1,600 METER ROW
-Reduce Distance
-1600/1200 Meter Ski Erg
-100/75 Calorie Bike
-1 Mile Run
DOUBLE UNDERS
-Reduce Reps
-225 Single Unders
-150 Plate Hops
1 MILE RUN
Reduce Distance
1600/1200 Meter Ski Erg
100/75 Calorie Bike
2000/1600 Meter Row