• CFA100719

    CrossFit Altius – CrossFit

    Daily Mindset

    **”I go and look at a stonecutter hammering away at their rock, perhaps a hundred times, without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis**

    We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

    When a stonecutter addresses their next task, splitting a giant stone in two, they start hammering away. One blow at a time, they line up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

    Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

    True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

    Question of the Day

    0:00-3:00

    When was the last time you were like the stonecutter?

    Warm-up

    3:00-15:00

    ## 30 Seconds

    Easy Bike

    Active Spidermans

    Moderate Bike

    Active Samson

    Faster Bike

    Slow Air Squats

    ## 30 Seconds

    Dumbbell Romanian Deadlifts

    Wall Sit

    Dumbbell Front Rack Reverse Lunges (Alternating Legs)

    Front Plank

    Dummbell Pausing Front Squats (2 Seconds in Bottom)

    Mountain Climbers

    *Performed with Light Set of Dumbbells*

    Teaching

    15:00-25:00

    Today’s focus is on the feet!

    ## ASSAULT BIKE

    ### The Feet

    With each round finishing on the bike, we can look to finish with a strong effort. One way to get the calories done quicker is to get more weight into the feet and less weight in the seat. This weight distribution will help athletes get more body weight behind each revolution and allows them to put more power into the machine.

    ### Movement Prep

    2 Sets:

    10 Seconds Fast

    20 Seconds Easy

    ## BURPEE BOX JUMP OVERS

    ### The Feet

    Coming out of the burpee and landing on the box, let’s make sure the feet are completely grounded. A common fault seen here is athletes landing up on the toes or landing with the heels off the box. The big toe, pinky toe, and heel should all be in contact with the ground and box to establish a good jumping / landing position.

    ### Movement Prep

    5 Frog Hops

    5 Burpees

    .

    3 Box Jump Overs

    3 Burpee Box Jump Overs

    ## DUMBBELL FRONT SQUATS

    ### The Feet

    The feet are the foundation of the squat. We can think about a solid foot position as a “foot tripod”, meaning that there are 3 main points of contact. Just like our landing position on the burpee box jump overs, these are the big toe, pinky toe, and heel. Maintaining all points of contact during the squat allows athletes to use more muscle, be more balanced, and keep their knees and ankles from caving in.

    ### Movement Prep

    30 Seconds Slow Air Squats

    5 Pausing Dumbbell Front Squats

    5 Dumbbell Front Squats

    Rehearsal

    25:00-35:00

    ## 1 Round

    5 Burpee Box Jump Overs (Lower Box)

    5 Dumbbell Front Squats (Lighter Weight)

    5 Calorie Assault Bike

    *Build to Workout Height & Weight*

    ## 1 Round

    3 Burpee Box Jump Overs

    3 Dumbbell Front Squats

    3 Calorie Assault Bike

    Rugrats (Time)

    On the 4:00 x 5 Rounds:

    9 Burpee Box Jump Overs (24/20)

    15 Dumbbell Front Squats (50’s/35’s)

    15/12 Calorie Assault Bike

    Score is Slowest Round
    35:00-55:00

    Cool Down

    55:00-60:00

    1 minute per side Couch Stretch

    ! minute per side Banded Front Rack Stretch