• CFA102819

    CrossFit Altius – CrossFit

    Daily Mindset

    “You’ll miss the best things if you keep your eyes shut” – Dr. Suess

    This quote is simple but it travels deep and is worth reading twice.

    We are creatures of habit. We enjoy our routines. From morning rituals, to the way we warm up, to our regimented diets.

    Creating healthy habits is a massive advantage, and one that we want to leverage. With that said, the quote reminds us to be aware of the effect habits naturally have on us. The more ingrained we become into a habit, good or not, the more challenging it is to “see” new ideas. We feel we’ve found what works for us, and often without even realizing it, we close off.

    It’s a theme we can take into our day: that we are forever students. There is so much to learn, to experience, to try. Even when we feel we’ve got it all figured out.

    Open-mind. Forever a student.

    Question of the Day

    0:00-3:00

    What is your favorite Dr. Seuss book?

    Warm-up

    3:00-15:00

    Kettlebell Toe Touches

    Active Spidermans

    Low Alternating Box Step-ups

    Kettlebell Deadlifts

    Inchworm to Push-up

    Low Lateral Box Step-ups (30 Seconds Each Side)

    Kettlebell Ankle Stretch (30 Seconds Each Side)

    Active Spidermans + Hamstring Stretch

    High Alternating Box Step-ups (Facing Box)

    Weighted Pull-ups

    15:00-35:00

    Spend 20 minutes working to a maximally weighted set of 3, then 2, then 1. Rest as needed between sets. If you do not have strict pull-ups, work to find a set of 3, 2, and 1 where you are provided the least amount of help possible. Record your heavy single and put your 2 and 3 weights in the notes.

    9 Volt (AMRAP – Reps)

    AMRAP 9:

    2 Kettlebell Swings (53/35)

    2 Box Jumps (24/20)

    4 Kettlebell Swings (53/35)

    4 Box Jumps (24/20)

    ….

    Increase By (2) Reps Until the Finish

    Cool Down

    Banded Hamstring Stretch 1 minute per side

    Calf Stretch 1 minute per side