• CFA090419

    CrossFit Altius – CrossFit

    Daily Mindset

    “Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson

    There will be thousands of things that could go wrong.

    Unknowns, naysayers, and thoughts that everything will come crashing down on the first step.

    And all of that is real. Every part.

    But the difference lies in in whether or not we believe something will stop us. Even if it might go wrong. We can paralyze ourselves with waiting for perfect, and never begin.

    We want to realize that we can take the possibility of failure into reality… before the first step. We’re never going to have all the answers, and we’re never going to be fully ready. But we’re going anyways.

    Question of the Day

    I say “fish,” you say?

    Warm-up

    5:00-15:00

    8 Minutes for Quality (Alternating With a Buddy):

    Station 1:

    Row

    Increasing Pace Each Round

    Station 2:

    30 Seconds Wall Sit (Just Below Parallel)

    30 Seconds Front Plank

    Change stations when buddy is done with the wall sit & plank station

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Rehearsal

    15:00-25:00

    Build to Workout Weight

    1 Round

    3 Power Cleans

    6 Push-ups

    9 Air Squats

    Fish Out of Water (Time)

    For Time:

    2,000 Meter Row

    Directly Into…

    10 Rounds of “Heavy Chief”

    1 Round of “Heavy Chief”:

    3 Power Cleans (155/105)

    6 Push-ups

    9 Air Squats
    25:00-55:00

    Cool Down

    55:00-60:00

    Banded Front Rack Stretch 1 minute per side

    Child’s Pose 1 minute