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Components
Blake
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
03JUN2021 - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:15 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (5/2)
Workout
03JUN2021
Daily Mindset
"Nothing great was ever achieved without enthusiasm." - Ralph Waldo Emerson
There is a difference between one who is "there", and one who is "being there".
Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is "just there". The other is "being there".
We can go on a family vacation because, "it’s what families do once a year", or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in "Fran" (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a "How are you?" even though we don’t mean it?
It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.
Warm-up
Junkyard Dog Warm-Up
*Partner A sits with legs extended and arms out
*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.
**Partner A gets in a table top position or on all 4's.
**Partner B jumps over Partner A (that's 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that's rep 2). Each partner does 10 reps.
Metcon
Blake (Time)
4 Rounds For Time
100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
To learn more about Blake
click here
After Party
A little finisher…..
:30-:20-:10
Empty Barbell Back Squats
Burpees
Score = Total reps.
5:00 Group Stretch - Coaches Choice
BEYOND THE 60
[Designed for members wanting a little more - to be completed outside of the 60-minute class]
3 Sets For Quality
20 Banded Good Mornings
20 Feet Elevated Plank Shoulder Taps
20 Weighted Russian Twists
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 03, 2021
Clients:
Men / Women
All Clients
Male Clients
1
Adam
Duris
4:00 PM CrossFit
25:49
2
Jimmy
Moncheski
5:00 AM CrossFit
27:37
35#, 24”,20# 5handstand mix with 5zpress 20#
3
John
Marsh
9:30 AM CrossFit
31:10
4
Micheal
Young
9:30 AM CrossFit
32:50
35lb plate and pike push-ups
5
Justin
Stein
4:00 PM CrossFit
36:29
45#; 24”; 20#; pike hspu’s
Female Clients
1
Julie
Rausenberger
9:30 AM CrossFit
34:01
25# plate, 18” box jumps, 12 WB, 20# DB press
2
Lizzie
Coward
6:30 AM CrossFit
37:46
45# plate, 24 in box, 20# WB, 1 ab mat handstand strict pushups
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