• CFA111119

    CrossFit Altius – CrossFit

    Daily Mindset

    “When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris

    It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present, here and now, is often the most challenging of the three.

    When we think of the underlying reason why one would study the past and plan for the future, we can come to the agreement there’s a singular purpose – to make today our very best. There is never a reason not to pursue that aim, well knowing that today could very well be our last.

    Happiness is not something we postpone for the future; it is something we design for the present.

    Question of the Day

    0:00-3:00

    Are you a veteran? If yes, name your branch and thank you for your service. If no, have you thanked a veteran today?

    Warm-up

    3:00-12:00

    60 Seconds

    Jumping Jacks

    Kettlebell Deadlifts

    Single Arm Kettlebell Strict Press (30s Each Side)

    45 Seconds

    Low Box Step-ups

    Russian Kettlebell Swings

    Barbell Strict Press & Reach

    30 Seconds

    Low Box Jumps

    American Kettlebell Swings

    Barbell Push Press

    *Performed With Light Kettlebell

    Rehearsal

    12:00-20:00

    1 Round

    5 Push Press

    5 Kettlebell Swings

    5 Box Jumps

    Focus on the 3 dips today: no more than 6″ dip in the push press, hinging dip to send the kettlebell back not down, landing in a 1/4 squat dip on the box as opposed to bottoming out in the squat. Using weights and rep ranges that will earn us 8-10 rounds in the workout.

    Jack (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:

    10 Push Press, 115#

    10 Kettlebell Swings, 53#

    10 Box Jumps, 24″
    In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
    To learn more about Jack click here

    Cool Down

    55:00-60:00

    Calf stretch 1 minute per side

    Banded Front Rack stretch 1 minute per side