• CFA041819

    CrossFit Altius – CrossFit

    Daily Mindset

    “When doing your risk analysis, how to you measure the risk of doing nothing?”

    We wait for perfect.

    This is a pitfall we’ve all found ourselves in.

    Awaiting the right moment. The right conditions. The right financial situation. The right job, schedule, physical or emotional setting.

    There’s a term that you made have heard before – “Paralysis through analysis.”

    The greatest risk we take in life, is never taking the risk to begin with. Never starting. Never taking the leap, purely due to the fear of failure.

    The fear that we would fail. The fear that it wouldn’t work out. That we would be embarrassed, disappointed, let down… to ourselves or others.

    But as we think through those things – what is the bigger risk?

    Those fears?

    Or never trying?

    Jump, and build our wings on the way down.

    We just, have, to jump.


    # WOD BRIEF + GROUP WARMUP (0:00 – 8:00)

    ## 30 Seconds

    Single Unders

    Down Dog

    AbMat Sit-ups (No Arms)

    Single Unders

    Push-up to Down Dog

    Straight Legged AbMat Sit-ups

    Single Unders

    Straight Leg Inchworms to Push-up

    AbMat Sit-ups

    Strict Handstand Pushups (10 sets)


    Using last week’s measure on our current max set, complete:

    10 Sets:

    30% of Max Strict Handstand Pushups

    Each set must be unbroken, and athletes are to rest as needed between.

    If we do not yet have 3 or more strict handstand pushups, complete:

    Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

    Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

    After choosing our movement, complete 7-10 sets of the 30%.


    # REHEARSAL (20:00 – 25:00)

    ## 1 Round

    10 Double Unders

    10 Sit-ups

    100 Meter Run

    Annie’s on the Run (Time)

    For Time:

    100 Double Unders, 50 Sit-ups, 200 Meter Run

    80 Double Unders, 40 Sit-ups, 200 Meter Run

    60 Double Unders, 30 Sit-ups, 200 Meter Run

    40 Double Unders, 20 Sit-ups, 200 Meter Run

    20 Double Unders, 10 Sit-ups, 200 Meter Run

    Cool Down

    Foam Roll Calves 2:00 per side