• CFA110419

    CrossFit Altius – CrossFit

    Daily Mindset

    “Everyone makes mistakes. Not everyone owns them.”

    Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and multiple moving parts. But even there, even when it’s easiest to blame the situation or another… let’s look inward.

    To ask ourselves the simple question – “What could I have done better?”

    The first step is purely identifying all of the possible things we simply could do differently. Not yet what we will actually do, as that convulutes the process. The pitfall is to think of what others could do, but that’s the immediate back door out of improvement.

    It starts with responsibility.

    Question of the Day

    0:00-3:00

    What is the first four letter word that comes to mind?

    Warm-up

    3:00-15:00

    1 Minute

    Easy Row

    Active Samson + Air Squat

    Medicine Ball Squat Hold

    45 Seconds

    Moderate Row

    Active Spiderman + Hamstring Stretch

    Squats with Medicine Ball

    30 Seconds

    Faster Row

    Child’s Pose on Ball

    Medicine Ball Thrusters

    Shoulder Press

    15:00-35:00

    Take 20 minutes to build to a heavy set of 3.

    Open Concept (2 Rounds for reps)

    AMRAP 5:

    1000 Meter Row

    Max Wallballs (20/14)

    Rest 5 Minutes

    AMRAP 5:

    50 Wallballs (20/14)

    Max Meter Row
    35:00-55:00

    Cool Down

    55:00-60:00

    Couch Stretch 1 minute per side

    Wall Hip Stretch 2 minutes