• CFA030819

    CrossFit Altius – CrossFit

    Daily Mindset

    “Excitement comes from the achievement. Fulfillment comes from the journey.”

    Winning the award is exciting. Fulfillment is looking back at the hard work put in.

    There’s irony when think we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting – yes – but more often that not, when we look back, the real defining moments were the experiences that led up to those big achievements.

    The trials, the tribulations, the lessons learned… the early mornings and late nights.

    The blood, the sweat, the tears.

    The dopamine hit comes when we win, hit the goal, or get the promotion.

    But the fulfillment – the true, ever lasting feeling of joy, often comes from the quality of our struggle over every obstacle along the way. The relationships we build with others through the process. The journey.


    # WOD BRIEF + GROUP WARMUP (0:00 – 15:00)

    30 Seconds

    Easy Shuttle Runs

    Quad Stretch

    Knee to Chest

    Solider Kicks

    Shuttle Runs

    Knuckle Drags

    Side Lunge

    Cradle Stretch

    Shuttle Runs

    Walking Samson

    Walking Spidermans


    Shuttle Runs

    3 Air Squats + Broad Jump

    High Knees

    Butt Kickers

    Shuttle Runs

    Side Shuffles

    Skip for Height

    Skip for Distance


    # MOBILITY (15:00 – 20:00)

    ## Pigeon Pose: 1 Minute Each Side

    From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

    ## Child’s Pose on Kettlebell: 1 Minute

    With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

    ## Ankle Stretch: 1 Minute

    Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.


    # MOVEMENT PREP + REHEARSAL (20:00 – 35:00)

    Movement prep will be different for each athlete based on their movements. This is where athletes setup equipment if necessary and coaches can continue to assist with structure and teaching points. Before the real thing, we can run through a quick practice round to ensure logistics.

    ## 1 Round

    :15 Seconds Movement 1

    :15 Second Transition

    :15 Seconds Movement 2

    Goat Day (2 Rounds for reps)

    On the Minute x 20

    Odd Minutes: Movement 1

    Even Minutes: Movement 2

    “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

    For the next five Fridays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Saturday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.

    There may be athletes who just want to come in and get a killer workout in. Turning these into more of a conditioning piece is also an option. Athletes can alternate between two cardio movements for 20 minutes if they’d like. Below are examples of a few different options for Goat Days.
    ### Practice Option 1:

    On the Minute x 20

    Odd Minutes: 30 Seconds Double Under Practice

    Even Minutes: 3-6 Handstand Push-ups

    ### Practice Option 2:

    On the Minute x 20

    Odd Minutes: 1-2 Ring Muscle-ups

    Even Minutes: 30 Seconds Handstand Walk

    ### Practice Option 3:

    On the Minute x 20

    Odd Minutes: 5 Power Snatches (40%)

    Even Minutes: 1 Rope Climb

    ### Cardio Option 1:

    On the Minute x 20

    Odd Minutes: 1 Minute Bike

    Even Minutes: 1 Minute Sit-ups

    ### Cardio Option 2:

    On the Minute x 20

    Odd Minutes: 12 Calorie Row

    Even Minutes: 12 Burpees

    Cool Down

    Coaches Choice