• CFA041019

    CrossFit Altius – CrossFit

    Daily Mindset

    Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

    Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

    Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”

    Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

    As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

    Warm-up

    0:00-10:00

    ## 30 Seconds

    Easy Single Unders

    Active Samson

    Barbell Bent Over Rows

    Higher Single Unders

    Pausing Air Squats

    Barbell Standing High Pulls (No Hips, Just Elbows High)

    Faster Single Unders

    Push-up to Down Dog

    Barbell Front Squats

    ##Glute Activation

    2 Rounds:

    20 Seconds Squats

    20 Seconds Glute Bridges

    10 Seconds Lateral Steps Right

    10 Seconds Lateral Steps Left

    Push Press (4×6)

    12:00-35:00

    4 Sets of 6 Repetitions

    Set #1 – 73%

    Set #2 – 75%

    Set #3 – 77%

    Set #4 – 79%

    Percentages based on your estimated 1RM Push Press.

    Building upon last week’s percentages. Rest as needed between sets, with all sets coming from the rack.

    Rehearsal

    35:00-40:00

    ## 1 Round

    3 Front Squats

    6 Chest to Bar Pull-ups

    9 Double Unders

    Heartbreak Kid (Time)

    3 Rounds: (RX+)

    10 Front Squats, 185/135 – no rack

    20 C2B

    50 Double Unders

    3 Rounds: (RX)

    10 Front Squats, 135/95 – no rack

    20 Pull-ups

    150 Single Unders
    40:00-55:00

    Cool Down

    Foam Roll Calves 1:00 per leg