• CFA032019

    CrossFit Altius – CrossFit

    Daily Mindset

    “Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

    Although these two are often lumped into the same category, they are actually miles apart. The difference between knowledge and wisdom: application.

    Gaining knowledge, in and of itself, is relatively easy.

    But purely gaining knowledge doesn’t change who we are.

    We can place a turbocharged engine in the trunk, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

    Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

    Knowing is not half the battle.

    It’s not even a quarter.

    It’s the first 10%, if that.

    What we are after, knowledge in action.

    Warm-up

    # WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

    ## Buddy Relay

    AMRAP 10:

    10 Box Step-ups

    10 Air Squats

    100 Meters of “Rowling”

    *Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.

    Teaching

    (12:00 – 22:00)

    ## BOX JUMPS

    ### Movement Prep

    10 Small Hops

    10 Tall Hops

    3 Box Jumps (Lower Height)

    3 Box Jumps (Medium Height)

    3 Box Jumps (Workout Height)

    ## ROWING

    ### Movement Prep

    30 Seconds Moderate Row (Emphasizing Arms Punching First on Recovery)

    ## DUMBELL FRONT SQUATS

    ### Movement Prep

    8 Dumbbell Front Squats (With Lighter Set of Dumbbells)

    Rehearsal

    (22:00 – 30:00)

    ## 1 Round Each

    6 Box Jumps

    8 Front Squats

    100 Meter Row

    *Build to Workout Weight *

    ## 1 Round Each

    3 Box Jumps

    4 Dumbbell Front Squats

    50 Meter Row

    *For times sake here, buddy 2 can get stated when buddy 1 clears the box jumps

    Megalodon (Time)

    Teams of 2:

    6 Rounds:

    12 Box Jumps (30/24)

    21 Dumbbell Front Squats (50’s/35’s)

    500 Meter Row

    *3 Rounds Each, Switching After Complete Rounds*

    Cool Down

    Couch Stretch 1:00 per side