• CFA090519

    CrossFit Altius – CrossFit

    Daily Mindset

    **”Failure is the opportunity to begin again, this time more intelligently.” – Henry Ford**

    Failure has a negative connotation.

    That it’s a mark against us – a scarlet letter.

    That it’s something we want to avoid at all costs.

    Individuals such as Henry Ford offer to look at failure in an entirely different way.

    “What can this failure teach me?”

    Because failure hurts, we can get defensive. When it happens, we don’t want to think about it, no less talk about it. It’s embarrassing, and we find ourselves wanting to forget it ever happened in the first place.

    But if we can push our ego out of the way, and dissect the failure from every angle, with sincere humility every step of the way… the opportunity is incredible. In a self-protective response, our mind can push us away from this uncomfortable place. But it’s where we truly learn, to come back to try again this time far more equipped for victory.

    How can we turn the “worst thing that could have happened”, into the “best thing that could have happened?”.

    Question of the Day


    What is in the trunk of your car right now?



    # Line Drills

    High Knee Karaoke

    Over the Hurdle

    Knee to Chest

    Cradle Stretch

    Walking Samson

    Lunge & Twist (Over Front Leg)

    Toe Touches

    High Knees

    Butt Kickers

    Straight Leg Hops

    Side Shuffles

    Side Shuffle with Jumping Jacks

    Toes Out Walk

    Toes In Walk

    Heel Walk

    Toe Walk

    Outside Foot Walk

    Inside Foot Walk

    Fast Feet

    Handstand Walk


    Spend 20 minutes working on handstand walking. If an athlete is not ready to walk on the floor then shoulder taps, wall walks, and pike shoulder taps are good scales. Practicing kicking up on the wall and holding a handstand is another good scale.

    Slam Dunk (AMRAP – Rounds and Reps)

    AMRAP 15:

    200 Meter Run

    15 Slam Balls (30/20)

    3 Rope Climbs

    Cool Down


    Floor pec stretch 1 minute per side

    Foam roll calves and lats 3 minutes