• CFA022819

    CrossFit Altius – CrossFit

    Daily Mindset

    “Learning without thought is labor lost; thought without learning is perilous” – Confucius

    This quote tells tells us that learning and thought are quite different – and, equally important.

    The act of learning brings knowledge.

    The act of thought brings application to new ideas, acts, and endeavors.

    The synergy between is crucial. One is nothing without the other.

    We don’t need useless trivia knowledge, just for the sake of knowing it – that doesn’t directly make our lives better. The quote refers to this as “labor lost”. Nor do we want to rush into hike up the Appalachian mountains without doing some research and preparation first. That would simply be dangerous, and as the quote puts it, “perilous”.

    The balance is spending the right time on both.

    Prepared, but never in paralysis through analysis.

    Innovative, but always a student.

    With our aim to make every day our best, let’s strive to never be wasteful in time, nor perilous in action.


    # WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

    ## 1 Minute

    Jumping Jacks

    Active Samson

    Push-up to Down Dog

    ## 45 Seconds

    Easy Single Unders

    Side Lunges


    ## 30 Seconds

    Faster Single Unders

    Reverse Lunges

    Push-up Plank Hold


    # MOBILITY (10:00 – 15:00)

    ## Chest Stretch on Post: 45 Seconds Each Side

    Place hand below chest height on a post of a rig or wall. Rotate chest and body away from the hand to feel a stretch in the pec.

    ## Ankle Post Stretch: 45 Seconds Each Side

    Angle the foot into the corner of a post or wall. Pull the chest towards the post or wall to feel a stretch in the calf.

    ## Couch Stretch: 1 Minute Each Side

    Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.


    # TEACHING (15:00 – 25:00)


    ### Movement Prep

    20 Seconds Easy Singles

    20 Seconds Higher Singles

    20 Seconds Double Under Practice

    ### Movement Substitutions

    Reduce Reps

    Timed Practice (See Top of Notes)

    Single Unders (See Top of Notes)


    ### Movement Prep

    Establish Bottom Position

    10 Reverse Lunges (5 Per Side)

    ## PUSH-UPS

    ### Movement Prep

    15 Second Push-up Top Plank Hold

    15 Second Bottom Plank (Elbows Back)

    5 Push-ups

    ### Movement Substitutions

    Reduce Reps

    Push-ups to Box or Bench


    # REHEARSAL (25:00 – 30:00)

    ## 1 Round

    20 Double Unders

    10 Reverse Lunges

    5 Push-ups

    U-Turn (Time)

    For Time:

    100 Double-Unders, 50 Reverse Lunges, 25 Push-ups

    80 Double-Unders, 40 Reverse Lunges, 20 Push-ups

    60 Double-Unders, 30 Reverse Lunges, 15 Push-ups

    40 Double-Unders, 20 Reverse Lunges, 10 Push-ups

    20 Double-Unders, 10 Reverse Lunges, 5 Push-ups

    Cool Down

    Coaches Choice