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Luke
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Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
04JUN2021 - 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):
10 (5/5)
Workout
04JUN2021
https://www.crossfit.com/workout/2014/12/29#/comments
Daily Mindset
"Every strike brings you closer to your next home run." - Babe Ruth
When you hear the name "Babe Ruth", what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is "all-time strikeout leader". 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Warm Up #6 (Run)
200 Meter Run
2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
200 Meter Run
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Luke (Time)
For Time
400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke
click here
After Party
2:00 Group Cool-Down - jog/walk w/ static holds
Knee Hug
Leg Cradle
Quad Stretch
Plank Calf Stretch
Figure 4
Pike Stretch
BEYOND THE 60
[Designed for members wanting a little more - to be completed outside of the 60-minute class]
4 Sets:
50' Single Dumbbell Overhead Walking Lunge (2 sets/side)
Rest as needed between sets.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 04, 2021
Clients:
Men / Women
All Clients
Leaderboard
Men's Luke
Justin Stein
06/04/2021
42:55
Women's Luke
No female leaders to show...
Male Clients
1
Justin
Stein
4:00 PM CrossFit
42:55
2
Chris
Seris
6:30 PM CrossFit
33:12
135#
3
Rob
Zarrella
5:15 PM CrossFit
34:53
115 bb
4
Mike
Boyher
6:30 AM CrossFit
36:50
115# cj Knee to chest 14# wb Chair dip 95# lunge
5
Jimmy
Moncheski
5:00 AM CrossFit
42:40
RX until lunges :/ 15x135 30x53 kettle
Female Clients
1
Julie
Rausenberger
9:30 AM CrossFit
29:20
Only 400 for 1 round, 200 others, 75#, KTC, 12# WB, 35# KB , 35# ...
2
Laura
McAdoo
6:30 AM CrossFit
32:51
200m run/walk, 45#, knee ups, 21#kb
3
Juliana
Wood
4:00 PM CrossFit
36:57
85#, k2c, negative and standing ring dips
4
Lizzie
Coward
5:00 AM CrossFit
38:38
105#bar, TTB, 14#WB, 35#KB, green band ring dips
5
Lisa
Goforth-Naes
4:00 PM CrossFit
41:42
45#, TTB, 14#wb, 35# kb, push-ups, walking lunge (no weight)
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