• CFA040519

    CrossFit Altius – CrossFit

    Daily Mindset

    “I’ll either find a way, or I’ll make one.” – Hannibal

    Said by a man who got elephants to climb a mountain.

    Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.” If there is a single attribute that is the closest correlate to success, it may very well be grit. Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

    It’s doing the unsexy hard work… when no one’s watching. It’s refusing to see a “failure” as “defeat”. It’s refusing to believe that elephants can’t climb mountains… and then proving it.

    Warm-up

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

    ## 40 Seconds

    Easy Row

    Easy Bike

    Easy Side Lunges

    ## 30 Seconds

    Moderate Row

    Moderate Bike

    Moderate Side Shuffles

    ## 20 Seconds

    Faster Row

    Faster Bike

    Faster Shuttle Runs

    Rehearsal

    # REHEARSAL (15:00 – 20:00)

    ## 1 Round

    4 Calorie Row

    4 Calorie Bike

    4 Shuttle Runs

    Tri Sprint Intervals 5 rds (5 Rounds for reps)

    5 Rounds:

    AMRAP 4:

    30/20 Calorie Row

    20/14 Calorie Assault Bike

    AMRAP 10 Meter Shuttles

    4 Minutes Rest Between Rounds.

    Cool Down

    Coaches Choice