• CFA032119

    CrossFit Altius – CrossFit

    Daily Mindset

    “Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

    Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them.

    However, there is much to be said about taking a pause to our day, to our routine.

    To appreciate the fortune in our lives.

    The absolute abundance we are so lucky to have.

    In a world where comforts are the “norm”, we have to actively remind ourselves how good our lives are.

    The thought of losing those precious parts of our day is a sobering one. Albeit a morbid thought, it will.

    There will be a final cup of morning coffee for us.

    There will be the last chance for us to listen to the radio.

    And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

    As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

    As we start our day today, what are three things that we are grateful for?

    Why are we grateful for them?

    How do they make us feel when we think about them?

    Don’t brush the surface – dig deep.

    An action of gratitude is one of the most powerful leverages we can take to improving our lives, regardless of goal.


    (0:00 – 12:00)

    ## :40 Seconds On / :20 Seconds Off

    Easy Bike

    Kettlebell Deadlifts

    Easy Row

    Quad Stretch

    ## :30 Seconds On / :15 Seconds Off

    Moderate Bike

    Russian Kettlebell Swings

    Moderate Row

    Active Samsons

    ## :20 Seconds On / :10 Seconds Off

    Fast Bike

    Kettlebell Swings

    Fast Row

    Reverse Lunges

    *Warmup performed with a light kettlebell


    (12:00 – 15:00)

    ## 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.

    ## 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.


    (15:00 – 25:00)

    ## BIKE

    ### Movement Prep

    30 Seconds Between 55-60 RPMs

    ## ROW

    ### Movement Prep

    30 Seconds Between 720-900 Calories Per Hour


    ### Reverse Lunge Movement Prep

    Establish Bottom Position

    8 Reverse Lunges

    ### Kettlebell Swing Movement Prep

    *With Lighter Kettlebell: *

    5 Deadlifts

    5 Russian Swings

    5 Full Swings

    *With Workout Kettlebell: *

    3 Deadlifts

    3 Russian Swings

    3 Full Swings


    (25:00 – 30:00)

    ## 1 Round

    4 Calorie Bike

    6 Kettlebell Swings

    4 Calorie Row

    6 Reverse Lunges

    Quarterback (5 Rounds for reps)

    EMOM x 25:

    Minute 1: 12/9 Calorie Assault Bike

    Minute 2: 15 Kettlebell Swings (53/35)

    Minute 3: 15/12 Calorie Row

    Minute 4: 30 Reverse Lunges

    Minute 5: Rest

    *Score is total stations completed as written within the minute. A perfect score is 20.*

    Cool Down

    Banded Hammie stretch 1:00 each leg