• CFA100219

    CrossFit Altius – CrossFit

    Daily Mindset

    **”When you complain, nobody wants to help you.” – Steven Hawking**

    Complaining is a contagious disease. And the worst part about it – it feels valid. Especially in that precise moment, it always feels justified.

    It’s not going to be the small instance today or next week that will make the difference. This disease does not kill overnight. It’s the culmination that will… a death of a thousand cuts. Invisibly day-by-day taking the life and opportunity away from not only us, but those around us.

    Complaining doesn’t happen by accident. It’s a conscious choice, every time, which means we can consciously choose to control it.

    Never whine, never complain, never make excuses.

    Question of the Day

    0:00-3:00

    How many chickens would it take to kill an elephant?

    Warm-up

    3:00-15:00

    ## 7 Minutes For Quality

    ### Buddy 1:

    Easy Bike

    ### Buddy 2:

    100 Meter Run

    100′ Bear Crawl

    50′ Crab Walk

    *Switch Stations When Athlete Finishes the Run/Crawl/Walk*

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Shoulder Press

    15:00-30:00

    15 minutes to build to today’s heavy single.

    Rehearsal

    30:00-35:00

    # 1 Round

    100 Meter Run

    5 Calorie Assault Bike

    5 Strict Presses

    MIracle-Gro (Time)

    5 Rounds:

    200 Meter Run

    12/9 Calorie Assault Bike

    9 Strict Presses (95/65)
    35:00-55:00

    Cool Down

    55:00-60:00

    Couch Stretch 1 minute per leg

    Cow Face Pose 1 minute per side (use a band for assistance if necessary)