CFA053119


CrossFit Altius – CrossFit

Daily Mindset

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

It is very common for us to await the “right time”.

The right time to start.

The right time to change jobs.

The right time to have that uncomfortable conversation.

We’ve all been here. Awaiting the perfect moment. We hesitate, because we think we’ll fail. It’s here we want to take a specific perspective: Instead of seeing all of the reasons why this could go wrong, we instead need to focus on the reasons why it could go *right*. To learn how to dance in the rain.

Warm-up

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

## 1 Minute

Easy Bike

Active Spidermans

## 45 Seconds

Moderate Bike

Active Samson

## 30 Seconds

Faster Bike

Mountain Climbers

## 15 Seconds

Sprint Bike

Burpees

Weighted Pull-ups (Heavy Set of three)

# WEIGHTED STRICT PULL-UP (15:00 – 27:00)

* With 12 minutes to work, we’re looking to get in at least 6-7 sets of 3, building in weight or difficulty

* Complete one set around every 1:45-2 minutes, leaving enough time to recover for the next one

* This puts athletes at a total volume of 18-21 weighted strict pull-ups

Rehearsal

# HEAT 1 REHEARSAL (27:00 – 30:00)

## 1 Round

3 Calorie Assault Bike

6 Burpees

3 Calorie Assault Bike

Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike

10 Burpees

Cool Down

Rack Pec Stretch 1:00 per side

CFA053019


CrossFit Altius – CrossFit

Daily Mindset

“The best way to predict the future is to create it.” – Peter Drucker

We talk often of disregarding the leaderboards.

To disregard what the competitor to the left and right are doing.

To focus on our game – our approach – our strategy. To be the Racehorse.

The reason behind – to master, with complete ownership, ourselves.

We know we can’t control external factors. No matter how hard we try, we know it’s fruitless. In turn, how the leaderboard shakes out after five weeks, is also largely out of our control. We could be 1st, 10th, 100th, or 1,000th, all with the same effort and mindset.

We can interpret the quote in two ways above, when applying to our situation:

1) We can believe that our future is that final leaderboard spot.

2) Or we can believe that our preparation, focus, and execution is our future.

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 15:00)

## Teams of 2 Warmup

7 Minutes:

100 Meter Run (Together)

100 Meter Single Arm Farmers Carry (Together)

5 Burpees Over Partner Holding Plank (Each)

10 Synchro Box Step-ups

*Partners run together for the 100 meter run. Each partner holds one light dumbbell for the 100 meter carry. When both partners return, one holds a front plank while the other completes burpees lateral over them. Then the next partner goes. Teams will finish out the round with 10 alternating synchro box step-ups, synchronizing at the top of each rep. 5 reps each leg using no weight. *

Rehearsal

# REHEARSAL (30:00 – 40:00)

## 1 Round

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

*Build to Workout Weight *

## 1 Round

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Yogi (Time)

For Time:

150′ Walking Lunge

150′ Bear Crawl

30 Dumbbell Box Step-Ups

100′ Walking Lunge

100′ Bear Crawl

20 Dumbbell Box Step-Ups

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 50/35)

Cool Down

calf stretch 1:00 per side

CFA052919


CrossFit Altius – CrossFit

Daily Mindset

“There will never be a better you, than you.”

There is a lot to be said about authenticity.

The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”

If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.

Our mentors wish for us to go further.

We have incredible leaders to guide us. But we must blaze our own trail. It is the only way for us to reach out true potential. There will never be a better you, than you.

Warm-up

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

## 30 Seconds

Easy Single Unders

Right Arm Dumbbell Swing

Left Arm Dumbbell Swing

Quick Single Unders

Right Arm Dumbbell Hang Muscle Clean

Left Arm Dumbbell Hang Muscle Clean

Higher Single Unders

Right Arm Dumbbell Strict Press

Left Arm Dumbbell Strict Press

## Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

5 Push Press & Reach

Push Jerk (Work to a heavy set of 3)

# PUSH JERK (20:00 – 35:00)

* Athletes will have 15 minutes to build to their heavy set of 3 push jerks

* Looking to get in about 7-8 attempts, so plan weight jumps accordingly

* Making smaller jumps lets you feel out more reps and make more adjustments than making big weight increases

Rehearsal

# REHEARSAL (35:00 – 40:00)

## 1 Round

12 Double Unders

8 Dumbbell Hang Clean & Jerks (Workout Weight)

4 Calorie Row

Bel-Air (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row

Cool Down

Wall Hip Stretch 2:00

CFA052819


CrossFit Altius – CrossFit

Daily Mindset

“If failure is not an option, neither is success.”

We fear the man who is willing to lose it all. Who is willing to play full out. No reserves. The one who swings for the fences.

He’s a dangerous person.

Dangerous enough, to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to face the terror of failure. Face that chance that we may fail. Yet, as much as a “swing and a miss” may hurt, there’s something worse. Worse than any failure, embarrassment, or loss. It’s the pain of knowing that we didn’t give our very best.

Life is too short to bunt.

Let’s swing for the fences.

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

## 30 Seconds

Easy Bike

Active Spidermans

Moderate Bike

Active Samsons

Faster Bike

Push-up to Down Dog

## 30 Seconds

Barbell Good Mornings

Front Plank

Barbell Romanian Deadlifts

Right Side Plank

Barbell Deadlifts

Left Side Plank

Rehearsal

# REHEARSAL (20:00 – 30:00)

## 1 Round

10 AbMat Sit-Ups

100m run

5 Deadlifts

*Build to Workout Weight *

## 1 Round

5 AbMat Sit-Ups

100m run

3 Deadlifts

Jelly Belly (Time)

“Jelly Belly”

For Time:

50-40-30-20-10: AbMat Sit-Ups

600-400-300-200-100: Run

10-8-6-4-2: Deadlifts (275/185)

Cool Down

Banded Hammie stretch 2:00 per side

CFA052719


CrossFit Altius – CrossFit

Daily Mindset

“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.

If we want to make a “perishable donation”, give money.

If we want to make an everlasting impact, give time.

Warm-up

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

## Warmup Run

400 Meter Run

## 40 Seconds

Air Squat Hold

Child’s Pose

Chest Stretch

## 30 Seconds

Scap Pull-ups

Push-up to Down Dog

Air Squats

## 20 Seconds

Kip Swings

Straight Leg Inchworms

Air Squats

## 15 Seconds

Strict Pull-ups

Push-ups

Air Squats

## 5 Reps Each

Pull-ups

Push-ups

Air Squats

Teaching

## MURPH VARIATIONS

### Unpartitioned Option

Run 1 Mile

100 Pull-Ups

200 Push-ups

300 Air Squats

Run 1 Mile

### Partitioned Option A

1 Mile Run

20 Rounds:

5 Pull-ups, 10 Push-ups, 15 Air Squats

1 Mile Run

### Partitioned Option B

1 Mile Run

10 Rounds:

10 Pull-ups, 20 Push-ups, 30 Air Squats

1 Mile Run

### Partitioned Option C

1 Mile Run

12 Rounds:

5 Pull-ups, 10 Push-ups, 15 Air Squats

1 Mile Run

### Partitioned Option D

800 Meter Run

7 Rounds:

5 Pull-ups, 10 Push-ups, 15 Air Squats

800 Meter Run

### AMRAP Option

AMRAP 45:

200 Meter Run

5 Pull-ups

10 Push-ups

15 Air Squats

Form Discussion

Murph Video

Why you are doing this!!

https://youtu.be/hEVDNZg33FE

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

1/2 Murph (Time)

800M Run

50 Pull-ups

100 Push-ups

150 Air Squats

800M Run

Cool Down

Cookout!!!!

CFA052619


CrossFit Altius – CrossFit

Daily Mindset

“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.

If we want to make a “perishable donation”, give money.

If we want to make an everlasting impact, give time.

Warm-up

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

## Warmup Run

400 Meter Run

## 40 Seconds

Air Squat Hold

Child’s Pose

Chest Stretch

## 30 Seconds

Scap Pull-ups

Push-up to Down Dog

Air Squats

## 20 Seconds

Kip Swings

Straight Leg Inchworms

Air Squats

## 15 Seconds

Strict Pull-ups

Push-ups

Air Squats

## 5 Reps Each

Pull-ups

Push-ups

Air Squats

Teaching

## MURPH VARIATIONS

### Unpartitioned Option

Run 1 Mile

100 Pull-Ups

200 Push-ups

300 Air Squats

Run 1 Mile

### Partitioned Option A

1 Mile Run

20 Rounds:

5 Pull-ups, 10 Push-ups, 15 Air Squats

1 Mile Run

### Partitioned Option B

1 Mile Run

10 Rounds:

10 Pull-ups, 20 Push-ups, 30 Air Squats

1 Mile Run

### Partitioned Option C

1 Mile Run

12 Rounds:

5 Pull-ups, 10 Push-ups, 15 Air Squats

1 Mile Run

### Partitioned Option D

800 Meter Run

7 Rounds:

5 Pull-ups, 10 Push-ups, 15 Air Squats

800 Meter Run

### AMRAP Option

AMRAP 45:

200 Meter Run

5 Pull-ups

10 Push-ups

15 Air Squats

Form Discussion

Murph Video

Why you are doing this!!

https://youtu.be/hEVDNZg33FE

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

1/2 Murph (Time)

800M Run

50 Pull-ups

100 Push-ups

150 Air Squats

800M Run

Cool Down

Cookout!!!!

CFA052419


CrossFit Altius – CrossFit

Daily Mindset

“Your mind is not your shoe size.” – Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have, if not something very similar. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves casting a blanket over that, passing judgement that can literally change the course of our lives.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Warm-up

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

## 30 Seconds

Straight Leg Inchworms

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Ground to Overhead

Active Samson

Medicine Ball Squats

Active Spidermans

Medicine Ball Slams

Deadlift (1×1)

1 Sets of 5 – 70%

3 Sets of 3 – 73-76-79

5 Sets of 1 – 82-85-88-X-X

The final two sets are left open. Based on feel, we can continue to climb, stay across at 88%, or complete two back-off singles. Record all sets below, and rest as needed between sets.

Rehearsal

# REHEARSAL (36:00 – 40:00)

## 1 Round

6 Toes to Bar

6 Deadlifts

*Build to Workout Weight *

Joker (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Cool Down

Banded Hammie 1:00 per side

CFA052319


CrossFit Altius – CrossFit

Daily Mindset

“No one was ever wise by chance” – Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.

Wisdom isn’t by chance… it is by choice.

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

## 30 Seconds

Toe Touch to Overhead Reach

Push-up to Down Dog

Active Samson

Active Spidermans

## As a Team

400 Meter Plate Run

200 Meter Empty Sled Push

*One person carrying or pushing weight at a time. Everyone has to get a turn before the team returns.

Family Fued (AMRAP – Rounds and Reps)

Class Divides Into 2 Even Teams:

AMRAP 25:

50 Meter Sled Push (90/45)

100 Meter Plate Run (45/25)

200 Meter Run
## GENERAL

* Split class into 2 even teams

* Each team has only one sled, but multiple Weight Plate (or weighted objects) for their runs

* Sled is the only station that can’t have multiple athletes moving on it

* Athletes can “lap” each other

* Once you finish the sled, you move directly to the Plate Run, and then directly to the run with no rest

* Only rest would be waiting for the sled to become available

Cool Down

Group Walk

CFA052219


CrossFit Altius – CrossFit

Daily Mindset

“A single death is a tragedy. A million deaths is a statistic.” – Joseph Stalin

A morbid thought from the former dictator of the Soviet Union.

There is truth behind this statement that we can relate to. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on an emotional level to something without a specific human story.

The purpose of the quote above is not to shame us, but to bring perspective to something we can take into our daily lives: to treat every individual, as a true individual. Stereotypes are ever easy to adopt. But when we do, we write off individuals… as just another number. A “statistic”.

When we feel the desire to generalize, let’s choose the opposite path. Act for the one.

Warm-up

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

## 30 Seconds

Mountain Climbers

Slow Air Squats

Chest Stretch

Frog Hops

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

## Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff Legged Deadlifts

5 Pausing Front Squats

Paused Front Squat (Build to a heavy set of 2)

(18:00 – 38:00)

* Athletes will have 20 minutes to complete both movements

* This can be an even or uneven split of time (10-10, 12-8)

* Best opportunity to coach today is during this time

Hang Squat Clean (Heavy Single)

(18:00 – 38:00)

* Athletes will have 20 minutes to complete both movements

* This can be an even or uneven split of time (10-10, 12-8)

* Best opportunity to coach today is during this time

Rehearsal

# TRANSITION + REHEARSAL (38:00 – 48:00)

## 1 Round

4 Hang Squat Cleans

4 Lateral Barbell Burpees

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

Cool Down

Wall Hip Stretch 2:00

CFA052119


CrossFit Altius – CrossFit

Daily Mindset

“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.

In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented creatures. Which in all reality is not a bad thing. We find ourselves in trouble however, when it is the *only* thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least. Potentially even, “do nothing for us”. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

## Line Drills (Stretch Down & Jog Back)

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Straight Leg Inchworms

Bear Crawl

Reverse Bear Crawl

Crab Walk

High Knees

Strict Handstand Pushups (10 by ?)

10 Sets for Time:

30% of Max Strict HSPU

Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

Elevated Platform Strict HSPU

Strict Presses with Dumbbells

If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.

Rehearsal

# REHEARSAL (25:00 – 30:00)

## 1 Round

100 Meter Run

5 Strict Pull-ups

“Strict Nicole” (AMRAP – Reps)

AMRAP 20 of:

400m Run + Max reps of unbroken Strict Pull ups (RX+) Pull-ups (RX) – every time you come off the bar run another 400m
## GENERAL

* Strict variation on a CrossFit Benchmark Workout

* Looking for athletes to get 6-7 shots at strict pull-ups today

* Score is total strict pull-ups

## STRICT PULL-UPS

* Choose a variation you can get at least 6-7 reps with each round (35-50 Total)

* Consider an unbroken set one where you can hold on while maintaining quality of movement

## LOGISTICS

* If Unable to Run:

* 500 Meter Row

* 28/20 Calorie Assault Bike

Cool Down

Banded Lat Stretch 1:00 per side