CFA043019


CrossFit Altius – CrossFit

Daily Mindset

“I would rather die of passion than boredom.” – Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or even at home, where we question the choices we’ve made. These thoughts naturally arise when the going gets tough.

Certain times will challenge us. Certain times will leave doubts. Certain times will leave us beat up, worn out, exhausted. But truly… how awful would life be without them?

Uncertainty is pure gold. We know that’s where the magic happens.

Think back to a moment of uncertainty. The day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. If everything was known, expected and pre-determined, life would be so horribly boring. It wouldn’t be a life at all.

We only have one of these.

Let’s make it exciting.

We wouldn’t want it any other way

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

## Warmup Run

200 Meter Easy Jog

## 30 Seconds

Plate Hops

Air Squats

Plate Ground to Overhead

Active Samsons

Plate Counterbalance Squats (Press Away From Body During Squat)

Deep Side Lunges

*Warmup completed with 15/10 plate

## Modified Barbell Warmup

10 Back Rack Elbow Rotations

5 Pausing Back Squats

10 Front Rack Elbow Rotations

5 Pausing Front Squats

Front Squat (Heavy Single)

10:00 – 35:00

* 25 minutes to build to a heavy single out of the rack

* Start with lighter weights and more reps early on

* Take longer rest and completed singles as the weight get heavier

Rehearsal

# REHEARSAL (35:00 – 40:00)

## 1 Round

100 Meter Run

2 Front Squats

Front Runner (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: 165/110
40:00 – 55:00

## FRONT SQUATS

* Challenge yourself to go big, ideally unbroken

* This is the only place in the workout would we’d stop moving

* Fight hard through the big sets of 8 and 10

## RUNNING

* Runs are more important at the beginning than at the end

* Choose a pace that allows for large, preferably unbroken sets on the barbell

Cool Down

Couch Stretch 1:00 per side

CFA042919


CrossFit Altius – CrossFit

Daily Mindset

“How long are you going to wait until you demand the best of yourself?” – Epictetus

“Tomorrow” is one of the most comfortable words in our vocabulary. It’s safe, cozy, and easy.

Today hurts.

It’s hard, uncomfortable, and often not all that “fun”. But what is far more uncomfortable, far more painful, is realizing that we’ve waited too long… and that it’s too late.

It’s easy to chalk up this current moment as “not our best moment”. That a better day will come to start that thing. That we just aren’t quite ready yet. Not today. Maybe tomorrow, maybe next week. Next month. Next year.

To hell with that.

We don’t wait for the stars align. We’ll align them ourselves. Epictetus challenges us to recommit to ourselves. To demand our best, today.

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 6:00)

## 30 Seconds

Easy Bike

Push-up to Down Dog

Moderate Bike

Flutter Kicks

Faster Bike

Mountain Climbers

Split Jerk (Heavy double)

6:00-26:00

Set #1 – 70% of estimated 1RM Split Jerk

Set #2 – 75%

Sets #3+4+5 – Build to a heavy double for the day.

Rehearsal

# REHEARSAL (30:00 – 35:00)

## 1 Round

3 Calorie Bike

3 Toes to Bar

3 Power Clean & Jerks

*Build to Workout Weight*

## 1 Round

2 Calorie Bike

2 Toes to Bar

2 Power Clean & Jerks

Handlebars (Time)

35:00-55:00

4 Rounds:

21/15 Calorie Assault Bike

15 Toes to Bar

7 Power Clean and Jerks (155/105)
* Looking for a 14-18 Minute Workout

* Around 3:30-4:30 per round

*Scale accordingly to meet time stimulus

Cool Down

Banded Lat stretch 1:00 per side

CFA042719


CrossFit Altius – CrossFit

Daily Mindset

“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road.

We don’t know if there will be a rain storm, a massive oak tree blocking the road, or road construction. All of which causing a detour off the planned path.

Direction without flexibility is a recipe for disaster. It’s not a matter of if, but when, we hit the roadblock.

And flexibility without direction is living like a leaf in the wind.

We need them both. With our destination in clear mental focus, the how becomes not nearly as important as the what.

Warm-up

## Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Partner Bubba Gump (Time)

3 Rounds:

800 Meter Run

60 Deadlifts (155/105)

60 Lateral Barbell Burpees
*Both Partners have to run together the entire time.

*Split bar and burpees as needed

Cool Down

Group Walk

CFA042619


CrossFit Altius – CrossFit

Daily Mindset

Friday 4.26.19

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.

“Pretty good” is average.

“Pretty good” checks the box.

“Pretty good”… is the enemy of excellent.

How we do anything, is how we do everything. And there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for second time sooner than we think. Let’s take pretty good… to great.

Warm-up

## 1 Minute

Easy Bike

Front Plank

Push-up to Down Dog

Body Armor 3 (Weight)

3 Giant Sets:

9 Dumbbell Bench Presses

15 Dumbbell Bent Over Rows (15 each side)

21 Dumbbell Floor Presses – Video

27 Low Banded Rows – Video

Rest 2:00 between efforts.

1 Set:

100 Banded Push Downs
5:00-35:00

On the dumbbell bench press, this is on a flat bench. We are looking for challenging loads here. Let’s build across the three rounds to a heavy set of 9 for the day, with the aim being that each set is completed unbroken.

On the dumbbell bent over rows, this are one at a time. Support one arm onto a bench or box, aiming to get our torso about 45 degrees (if not closer to 90) to the ground.

On the dumbbell floor presses, let’s do these with speed. These are close grip presses, and the range of motion is short. Move slightly on the lighter side so we can maintain speed here.

On the final low banded rows, let’s also do these with speed. Get some good tension by sitting a few feet away, and lock in the torso. Although we’ll do these quickly, we want to be very aware of any torso “swing”. Let’s not use our hips or momentum – let our shoulders, back and arms do the work.

On the final set of 100 push downs, choose a tension that is light. And aim to go unbroken. In this movement, you almost can’t go light enough – it will bring a challenge. Much like the floor presses and banded rows, let’s add some speed here. When we move with intensity here, we’ll bring more blood to the area… which shuttles away waste product while bringing in nutrients. “The pump” isn’t just for looks.

Midline

40:00-60:00

2 Rds: One Uppercase and One Lowercase

Both Legs laying alphabet raises

*This is exactly what you think it is. Try to spell out each letter with both legs together first Uppercase and then back through Lowercase

Cool Down

Rig Pec Stretch 1:00 per side

CFA042519


CrossFit Altius – CrossFit

Daily Mindset

He who has a why to live, can bear any how.” – Victor Frankl

People give up because they can’t find a meaning for their struggle.

They give up, because they havn’t truly defined their purpose. What they are trying to create. Not someone else’s vision, but their own. Their true reasons for living today. And in the face of the extreme adversity, which comes with the pursuit of anything great… they broke.

This is a process we can’t do enough – to revisit, reclaim, and bring back to the forefront of our thoughts, why we are doing what we do. How often we come back to this level of commitment is potentially the only true correlate to if we’ll reach our goals or not. Simply because, as Victor Frankl quoted, it’s that powerful.

Years ago, the sub 5:00 mile was thought to impossible.

Years before that, even more outrageous, was the thought of defying gravity.

Yet, the 5:00 mile was broken.

And a rocket, some metal tube, was hurled into outer space, beyond gravity. Beyond, the wildest of dreams of many.

There is nothing, absolutely nothing, that cannot be broken by a superior will.

Let’s never forget that.

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 8:00)

## 30 Seconds

Easy Single Unders

Plate Ground to Overhead

PVC Pass Throughs

Higher Single Unders

Plate Counterbalance Squats

PVC Pass Throughs

Fast Single Unders

Squats with Heels on Plate

PVC Pass Throughs

Overhead Squat (Build to a heavy 3)

10:00-30:00

* Athletes will have 20 minutes to build to their heavy set of three

* Focus on a solid push jerk out of the back rack to start each set

* At the heavier loads, drop weight in front instead of bringing the bar to the back rack

* Buddies can help with getting the bar back up into the rack

Rehearsal

# REHEARSAL (30:00 – 35:00)

## 1 Round

5 Power Snatch

5 Box Jump Overs

5 Overhead Squats

5 Lateral Barbell Burpees

*Build to Workout Weight*

Deestiny’s Child (Time)

15-12-9:

Power Snatch (95/65)

Box Jump Overs (24″/20″)

Directly Into…

15-12-9:

Overhead Squats (95/65)

Lateral Barbell Burpees
35:00-55:00

Cool Down

Wall Hip Stretch 2:00

CFA042419


CrossFit Altius – CrossFit

Daily Mindset

“Everyone makes mistakes. Not everyone owns them.”

It’s a common reaction to blame others when something goes wrong.

Yet when we do, even when it may even be the fault of another… we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people and moving parts. Even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I do better next time?”

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 8:00)

:30 seconds work

Active Spidermans

Air Squats

Stiff Legged Deadlifts

Push-up to Down Dog

Straight Leg Reach to Air Squat

Elbow Rotations

Straight Legged Inchworms

Jumping Air Squats

Hang Power Cleans

Clean and Jerk (Build to a heavy)

(8:00-28:00) 18:00 start

On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk + 2 Push Jerks

Set #1 – 65% of 1RM Clean and Jerk

Set #2 – 70% of 1RM Clean and Jerk

Sets #3+4+5 – Build to a heavy complex for the day.

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

Rehearsal

# REHEARSAL (30:00 – 35:00)

## 2 Rounds

2 Power Cleans

4 Push-ups

6 Air Squats

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
35:00-55:00

Cool Down

Banded Hammie Stretch 1:00 per leg

CFA042319


CrossFit Altius – CrossFit

Daily Mindset

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect.” – Ralph Waldo Emerson

Our lives are a direct reflection of the choices we’ve made. Life doesn’t happen to us – it happens for us.

The moment we stand by and wait for life to happen, we surrender control. We tell ourselves that our decisions don’t matter, and that we are purely a victim to the direction of the wind. But when we believe the opposite, regardless of where we currently are today… we see that we have the power to change tomorrow.

We choose to write the script to our story. But we need to pick up that pen.

Warm-up

## AMRAP 8:

Partner 1: Easy Rowing For Meters

Partner 2: 200 Meter Easy Run

*Switch stations when running parter returns*

Strict Handstand Pushups (1 max set)

10:00-25:00

1 Attempt for Max Repetitions

Checking in for a screen shot of where we are.

If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

Two options for completion:

Dumbbell Strict Presses

Barbell Half Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

Rehearsal

25:00-30:00

## 1 Round

200 Meter Row

100 Meter Run

Boat Race (Time)

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds
30:00-55:00

Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.

* The goal is to balance the speed across the row and the run

* Treat the whole workout like you’re completing 1000 meter rowing sprints

* We would try and maintain the same pace on the first 500 and second 500

Cool Down

Banded Lat stretch 1:00 per side

CFA042219


CrossFit Altius – CrossFit

Daily Mindset

“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put in a championship performance.

When we have family over for dinner, we show up to put in a championship performance.

When we go to the gym to train ourselves, we show up to put in a championship performance.

Warm-up

1 Round, Not for Time:

1:00 Light Bike

5 walk outs

4 spiderman with reach alt. each arm 8 total

1:00 Light Bike

:30s Cossack Squat

:30s Warrior Squat

5 Waiter Squats (each side)

Snatch Warmup

Empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Overhead Squats

Paused Back Squat (65%-75%)

13:00-34:00 (27:00-34:00)

On the 1:30 x 6 Sets:

30 Double-Unders

2 Pausing Back Squats

Sets #1+2 – 65%

Sets #3+4 – 70%

Sets #5+6 – 75%

3 second pause in the bottom of each rep.

*45 single unders for 30 DU today

Hang Snatch (Climbing)

34:00-55:00 (44:00-55:00)

On the 1:30 x 7 Sets:

1 Hang Squat Snatch

1 Low-Hang Squat Snatch

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Sets #5+6+7 – Build to a heavy complex for the day.

Cool Down

Couch Stretch 1:00 per side

CFA042019


CrossFit Altius – CrossFit

Daily Mindset

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now”. – General Chesty Puller, United States Marine Corps

General Puller drove his Marines that day to a decisive victory – for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves it’s *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when… let’s go win.

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

## Warmup Run

200 Meter Easy Run

*Followed By…*

## 30 Seconds

Barbell Deadlifts

Quad Stretch

Barbell Elbow Rotations

Side Lunges

Barbell Hang Power Cleans

Air Squats

Barbell Front Squats

Push-up to Down Dog

Rehearsal

## 1 Round

100 Meter Plate Run 45/25

3 Rope Climbs

6 Squat Cleans

*Breakup evenly*

Wreck Yourself (Time)

“Wreck Yourself”

Teams of 3

For Time:

600 Meter Hill Run

6 Rope Climbs

20 Squat Cleans (135/95)

600 Meter Hill Run

9 Rope Climbs

35 Squat Cleans (135/95)

600 Meter Hill Run

12 Rope Climbs

50 Squat Cleans (135/95)

*Carry 45/25 plate on runs

*Strict Chin-ups for Rope Climbs 18/27/36

Cool Down

Group Walk

CFA041819


CrossFit Altius – CrossFit

Daily Mindset

“When doing your risk analysis, how to you measure the risk of doing nothing?”

We wait for perfect.

This is a pitfall we’ve all found ourselves in.

Awaiting the right moment. The right conditions. The right financial situation. The right job, schedule, physical or emotional setting.

There’s a term that you made have heard before – “Paralysis through analysis.”

The greatest risk we take in life, is never taking the risk to begin with. Never starting. Never taking the leap, purely due to the fear of failure.

The fear that we would fail. The fear that it wouldn’t work out. That we would be embarrassed, disappointed, let down… to ourselves or others.

But as we think through those things – what is the bigger risk?

Those fears?

Or never trying?

Jump, and build our wings on the way down.

We just, have, to jump.

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 8:00)

## 30 Seconds

Single Unders

Down Dog

AbMat Sit-ups (No Arms)

Single Unders

Push-up to Down Dog

Straight Legged AbMat Sit-ups

Single Unders

Straight Leg Inchworms to Push-up

AbMat Sit-ups

Strict Handstand Pushups (10 sets)

8:00-20:00

Using last week’s measure on our current max set, complete:

10 Sets:

30% of Max Strict Handstand Pushups

Each set must be unbroken, and athletes are to rest as needed between.

If we do not yet have 3 or more strict handstand pushups, complete:

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

After choosing our movement, complete 7-10 sets of the 30%.

Rehearsal

# REHEARSAL (20:00 – 25:00)

## 1 Round

10 Double Unders

10 Sit-ups

100 Meter Run

Annie’s on the Run (Time)

For Time:

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run

Cool Down

Foam Roll Calves 2:00 per side