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Components
"Kicking & Screaming"
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Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
12AUG2020 - 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):
0 (0/0)
WOD
12AUG2020
Daily Mindset
"What is important is seldom urgent, and what is urgent is seldom important." - Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks. Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, "the news". Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end. Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Warm-up
30 Seconds Each
Active Samson + Air Squat
PVC Pass Throughs
PVC Straight Leg Swings
Active Spiderman + Hamstring Stretch
PVC Overhead Squats
PVC Hollow Hold
Inchworm to Push-up
PVC Sotts Press
PVC Arch Hold
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
Barbell Thoracic Opener: 1 Minute
Dumbbell Warrior Squats: 1 Minute
Strength & Skill
Review "Punch" with all movements.
Metcon
"Kicking & Screaming" (AMRAP - Rounds and Reps)
AMRAP 20:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
After Party
Midline
3 Rounds Not For Time:
1,000 Meter Ski Erg
25 Weighted AbMat Sit-ups
Sub 4 Minute Any Machine For Ski Erg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 12, 2020
Athletes:
Men / Women
All Athletes
Leaderboard
"Kicking & Screaming"
Chris Seris
08/12/2020
2 + 7
Justin Stein
08/12/2020
2 + 0
Lizzie Coward
08/12/2020
1 + 90
Athletes
1
Chris
Seris
6:30 PM CrossFit
2 + 7
Pretty much as bad as I thought it would be
2
Justin
Stein
5:15 PM CrossFit
2 + 0
3
Lizzie
Coward
4:00 PM CrossFit
1 + 90
4
Juliana
Wood
4:00 PM CrossFit
2 + 7
55lb, 30 lb, knees to chest
5
Lisa
Goforth-Naes
4:00 PM CrossFit
1 + 38
40#, T2B, 25#
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