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Components
"8th Grade"
"8th Grade"-- Beefed Up
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
23DEC2020 - 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):
6 (5/1)
Workout
23DEC2020
Daily Mindset
"We are what we repeatedly do. Excellence then, is not an act, but a habit." - Aristotle
There are habits we can see, and habits we cannot.
There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?
What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?
If our thoughts become actions, this must be where we start.
Warm-up
Row Warmup [4 Minutes]
Fish Game on the Concept 2 Rower
30 Seconds Each
Single Unders
Lateral Squats
High Single Unders
Down Dog
Double Taps
Air Squats
Mobility
Couch Stretch: 45 Seconds Each Side
Calf Stretch on Post: 30 Seconds Each Side
Strength & Skill
Review "Timing" on each movement.
Metcon
"8th Grade" (Time)
8 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row
"8th Grade"-- Beefed Up (Time)
3 Rounds For Time:
150 Double Unders
100 Air Squats
50/35 Calorie Row
After Party
Skill Conditioning
On the 2:00 x 5 Rounds:
20 GHD Sit-ups
Time Remaining:
Max Distance Handstand Walk
Modifications
DOUBLE UNDERS
70 Single Unders
Reduce Reps
45 Seconds of Practice
CALORIE ROW
12/9 Calorie Bike
12/9 Calorie Ski Erg
200 Meter Run
15 Shuttle Runs (10 Meters)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 23, 2020
Clients:
Men / Women
All Clients
Leaderboard
Men's "8th Grade"
Bob Naes
12/23/2020
33:37
Women's "8th Grade"
No female leaders to show...
Male Clients
1
Rob
Zarrella
5:15 PM CrossFit
27:02
2
Bob
Naes
4:00 PM CrossFit
33:37
3
Bob
Ebel
4:00 PM CrossFit
27:25
2x SU, 50/50 DU/SU 1 round
4
Koushik Goud
Aluvala
5:00 AM CrossFit
30:22
5
Scott
Dougherty
4:00 PM CrossFit
33:41
Bahhhhhhhh.......
Female Clients
1
Juliana
Wood
4:00 PM CrossFit
26:32
90 SU per round
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