CFA062919


CrossFit Altius – CrossFit

Daily Mindset

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Warm-up

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

## 30 Seconds

Single Dumbbell Russian Swing

Jumping Jacks

Sit-ups

Single Dumbbell Push Press (Right)

Lateral Hops Over Dumbbell

Hollow Rocks

Single Dumbbell Push Press (Left)

Forward & Back Hops Over Dumbbell

Arch Ups

Team Shake Weight (Time)

4 Rounds:

800 Meter Run

21 Toes to Bar

30 Dumbbell Snatches (50/35)
Partners will run together and split work as needed.

Cool Down

Group Walk

CFA062819


CrossFit Altius – CrossFit

Daily Mindset

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Warm-up

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

## 1 Minute

Easy Machine

Active Samson + Air Squat

## 45 Seconds

Moderate Machine

Push-up to Down Dog

## 30 Seconds

Faster Machine

Jumping Air Squats

## Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press & Reach

Strict Handstand Pushups (12 x 40%)

12 Sets for Time:

40% of Max Strict HSPU

Today – 12 x 40%

Last Week – 10 x 40%

2 Weeks Ago – 12 x 30%

3 Weeks Ago – 10 x 30%

Inside this repetition scheme, 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 8 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, or even 4 if we see fit. 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

# PRACTICE ROUNDS (25:00 – 30:00)

## 1 Round

5 Row Calories

5 Bike Calories

5 Hang Clusters

*Build to Workout Weight *

Sicko Mode (Time)

21-15-9:

Row Calories

Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

Cool Down

Couch Stretch 1:00 per side

CFA062719


CrossFit Altius – CrossFit

Daily Mindset

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.

What if they have 100 coins. Probably not.

What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. A single coin, that results in us deeming the individual as “rich”.

We know it wasn’t *just* the single coin. It was the culmination of the many before. Yet what ultimately pushed us over the edge was that single addition. We wouldn’t be able to say “yes” to the question without it.

We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it truly is all that matters.

Warm-up

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

## 45 Seconds

Alternating Single Leg Touches [(Video)](https://youtu.be/hxfCmbc7-f8)

Inchworm to Push-up

Single Leg Alternating Dumbbell Romanian Deadlifts [(Video)](https://youtu.be/Uglmiob108U)

Active Dive-bombers [(Video)](http://)

Dumbbell Romanian Deadlifts

Push-up to Down Dog

*Warmup performed with light set of dumbbells

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Deadlift (Heavy 3/2/1)

(20:00 – 40:00)

* We have a long 20 minutes to build to our heavy sets of 3-2-1

* The set of 3 will take the longest to get to

* Take about 8-10 minutes to warmup and build to the heavy set of 3

* Take about 5-6 minutes each to build to the heavy sets of 2 & 1

Rehearsal

# PRACTICE ROUND (40:00 – 45:00)

## 1 Round

50 Meter Farmers Carry

10 AbMat Sit-ups

5 Deadlifts

Shrute Farms (AMRAP – Rounds and Reps)

AMRAP 14:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)

Cool Down

Banded Hammie Stretch 1:00 per side

CFA062619


CrossFit Altius – CrossFit

Daily Mindset

“Culture eats strategy for breakfast.” -Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. It won’t be our strategy that we fall back to in round 4 of “Kelly”. In our darkest hour, where we need it the most, we will fall back to something far deeper. Our character. Our purpose for doing what we do. Cultivate that, and everything else falls into place.

Warm-up

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

## 30 Seconds

PVC Pass Throughs

Active Samson + Air Squats

PVC Pass Throughs

Cossack Squats [(Video)](https://youtu.be/RTlsrgLBxUU)

PVC Pass Throughs

PVC Overhead Squats

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

Pausing OHS (7 Sets of 1 Rep)

In each, there are (4) pauses, each for a single second.

Pause #1 – 1/4 of the way down (quarter squat)

Pause #2 – Halfway down (parallel)

Pause #3 – Absolute bottom of squat

Pause #4 – Halfway up (parallel)

Set #1 – 40% of 1RM OHS

Set #2 – 45%

Set #3 – 50%

Set #4 – 55%

Sets #5+6+7 – 60%

All repetitions are taken from the rack.

Rehearsal

# PRACTICE ROUNDS (30:00 – 35:00)

## 1 Round

200 Meter Run

10 Overhead Squats

*Build to Workout Weight*

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
35:00-55:00

Cool Down

Wall Hip Stretch 2:00

CFA062519


CrossFit Altius – CrossFit

Daily Mindset

“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

When something goes right, we’re relatively quick to point actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves, beat ourselves up, or throw a pity party. The purpose is that it gives us *options*.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon.

Warm-up

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

## 45 Seconds

Easy Row

Active Spidermans to Push-up

## 30 Seconds

Moderate Row

Mountain Climbers

## 20 Seconds

Faster Row

Steady Burpees

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Rehearsal

# PRACTICE ROUND (25:00 – 30:00)

## 1 Round

5 Hang Power Cleans (Opening Weight)

5 Burpees Over Rower

5 Calorie Row

Water Break (3 Rounds for reps)

AMRAP 4:

27 Hang Power Cleans (95/65)

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)

15 Burpees Over Rower

15/12 Calorie Row

Cool Down

Banded Hammie Stretch 1:00 per leg

CFA062419


CrossFit Altius – CrossFit

Daily Mindset

“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

Listening is a skill.

To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:

Listen with the intent to understand.

Not to reply.

Warm-up

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

## 30 Seconds

Plate Hops

Active Samson

Glute Bridges

Plate Ground to Overhead

Active Spidermans

Right Leg Glute Bride

Plate Counterbalance Squats

Push-up to Down Dog

Left Left Glute Bridge

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Front Squat (Build to a heavy single)

Build to a Heavy:

1 Pausing Front Squat + 1 Front Squat

* Building to a heavy complex front the rack

* Pause for 2 seconds in the bottom on the first rep

Jack Daniels (Time)

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups
1000 Meter run is two laps around building

Cool Down

Couch Stretch 1:00 per side

CFA062119


CrossFit Altius – CrossFit

Daily Mindset

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a small sound. One that in and of itself, is barely even noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single act. Can we start one today?

Warm-up

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

200 Meter Wall Ball Run

## 40 Seconds

Active Spidermans

Active Samsons

Push-up to Down Dog

100 Meter Wall Ball Run

## 30 Seconds

Frog Hops

Reverse Lunges

Lateral Hops Over Bags

50 Meter Wall Ball Run

## 20 Seconds

Easy Burpees

Deadlift (waves)

Not for time, resting ~1:30-2:00 between:

3 Reps @ 70%, 1 Rep @ 75%

3 Reps @ 70%, 1 Rep @ 80%

3 reps @ 70%, 1 Rep @ 85%

Rehearsal

# PRACTICE ROUND (30:00 – 33:00)

## 1 Round

100 Meter Run

6 Dumbbell Snatches

50 Meter Wall Ball Run

4 Pull-ups

3 Burpee Box Jumps

El Nino (Time)

For Time:

1 Mile Run

50 Dumbbell Snatches (50/35)

400m Wall Ball Run (20/14)

30 Pull-ups

20 Burpee Box Jumps (24/20)

Cool Down

Wall Hip Stretch 2:00

CFA062019


CrossFit Altius – CrossFit

Daily Mindset

“Laziness, doesn’t get a vote.

Frustration, doesn’t get a vote.

Weakness, doesn’t get a vote.

Negativity, doesn’t get a vote.

Only you do.”

– Jocko Willink

The human condition is that we like to be comfortable.

And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy. It is a choice to be frustrated. It is a choice, to be weak.

When we can distinguish these emotions are controllables, we can acknowledge them when they arrive. And put them, where they belong. They do not get a vote in how we live our lives. Only we do.

Warm-up

# WOD BRIEF + GROUP WARMUP (0:00 – 13:00)

## Partner Fish Game Relay

2 Rounds:

Partner 1: Fish Game

Partner 2: 100 Meter Run + 10 Air Squats

Rehearsal

# PRACTICE ROUND (25:00 – 30:00)

## 1 Round

Team 1: Bike Calories

Team 2: 50 Meter Team Prowler Push

Mano y Mano (Calories)

Class Divides into 2 Teams:

3 Rounds:

Team 1: Assault Bike (Team Score)

Team 2: 400 Meter Prowler Push

If Teams of 2-4 Each: 1 Bike + Prowler

If Teams of 5-7 Each: 2-3 Bikes + Prowlers
The goal is to move quickly on the sled to give the team biking less time to accumulate calories

* Work hard when it is your turn and make it your job to try to breathe are recover when it’s not

Cool Down

Wall Hip Stretch

CFA061919


CrossFit Altius – CrossFit

Daily Mindset

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.

Never complain.

Never make excuses.

Warm-up

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

## 30 Seconds

PVC Good Mornings

PVC Back Squats

Straight Leg Inchworm to Push-up

PVC Elbow Rotations

PVC Snatch Grip Push Presses

Straight Leg Inchworm to Push-up

PVC Overhead Squats

PVC Snatch Grip RDLs

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

Power Snatch (Heavy Complex)

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let’s quickly reset onto the bar.

Set #1 – 60%

Set #2 – 65%

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

Rehearsal

# PRACTICE ROUND (40:00 – 45:00)

## 1 Round

4 Deadlifts

3 Overhead Squats

2 Hang Power Snatches

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

Cool Down

Banded Hammie Stretch 1:00 per side

CFA061819


CrossFit Altius – CrossFit

Daily Mindset

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option. The compromise.

The opposite is something we can train. The discipline to be able to delay gratification. This skill, as it truly is one, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Warm-up

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

## AMRAP 7:

**Partner 1: **

50 Meter Light Kettlebell Farmers Carry (Each Side)

**Partner 2: **

AMRAP:

5 Push-up to Down Dogs

10 Active Samsons

*Switch Stations When Partner Returns From Run

## Kettlebell Warmup

*Performed With Light Kettlebell: *

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Goblet Squats

5 Goblet Reverse Lunges (Each Side)

5 Single Leg RDL’s (Each Side)

Strict Handstand Pushups (1 Rep Max)

1 Attempt for Max Repetitions

This is a repeat from the first week of our cycle, on Apr 2, 2019. 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.

Strict Pull-ups (1 max rep)

1 Set for Max Repetitions

This is a repeat from the first week of our cycle, on Apr 2, 2019.

Posted on the original attempt:

If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.

Rehearsal

# PRACTICE ROUNDS (36:00 – 40:00)

## 1 Round

100 Meter Run

10 Kettlebell Swings (Light Weight)

5 Pull-ups

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Banded Lat Stretch 1:00 per side