05MAY2022

CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told he would never be able to walk again.

So he was left to make a choice. To believe that his life was limited, where the self-fulfilling prophecy would follow. Or, to choose to believe that there truly are no limits. That there are only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome it.

Bruce made his choice.

When we reach our next challenge, what will be ours?

Will we see it as our limit, or the next plateau to go beyond?

Warm-up

2 Rounds:

0:30 Easy Pace Row

0:30 Active Samson

0:30 Updog to Downdog

0:30 Moderate Pace Row

0:30 Reverse Lunges

0:30 AbMat Sit-ups

Movement Specific Warm-Up

ABMAT SIT-UPS

10 Straight Leg Sit-ups

5 Slow AbMat Sit-ups

KETTLEBELL GOBLET WALKING LUNGES

10 Kettlebell Goblet Reverse Lunges

10 Kettlebell Goblet Walking Lunges

Metcon

“TYPHOON” (Time)

[TRAIN & COMPETE]

5 Rounds For Time:

40/30 Calorie Row

30 AbMat Sit-ups

20 Russian Kettlebell Swings (53/35)

100-ft. Kettlebell Goblet Walking Lunge (53/35)

[SWEAT] Use:

Kettlebell – 35/25

After Party

MOBILITY

1:00 Pigeon Pose (each side)

50 Flutter Kicks

40 Hollow Body Rocks

30 Second Side Plank

20 V-Ups

10 Strict Toes to Bar

20 V-Ups

30 Second (other) Side Plank

40 Hollow Body Rocks

50 Flutter Kicks

Modifications

40/30 CALORIE ROW

-Reduce Calories

-Cap at 2:30

-30/20 Calorie Bike

-500 Meter Run

KETTLEBELL GOBLET WALKING LUNGES

-Reduce Distance

-Reduce Load

-64 Goblet Reverse Lunges