CFA073119


CrossFit Altius – CrossFit

Daily Mindset

**”Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski**

The logical side of us can be a double-edged sword.

It puts “can I do this” in a higher role of importance than “should I do this.”

Although appearing to be minor details, we can soon see the larger implications. When we default to asking the question of whether or not it’s a possibility, we sell ourselves short, placing the logistics ahead of importance. Placing the “whats” in front of the “whys”.

The old expression is true – “if there’s a will, there’s a way”.

Warm-up

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

## 60 Seconds

Easy Bike

PVC Straight Leg Swings (30 Each Side)

## 45 Seconds

Moderate Bike

PVC Pass Throughs

## 30 Seconds

Fast Bike

PVC V-Ups

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romanian Deadlifts

5 Front Squats

Deadlift (1 x 15 unbroken)

10:00-30:00

3-6-9-12-15: Unbroken Deadlifts (60%)

After each set, 30% of our Max Push-Up

Barbell loaded at 60% of our estimated 1RM Deadlift.

Inside this piece, we are looking to hang onto the barbell in an ascending repetition scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken.

We are looking to complete both movements unbroken as well – deadlifts and Push-Ups.

Rehearsal

# PRACTICE ROUND (35:00 – 35:00)

## 1 Round

1 Chest to Bar Pull-ups

2 Toes to Bar

3 Deadlifts (Lighter Weight)

2 10 meter shuttle runs

Ninja Turtle (1 Rounds for time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

6 – 10 meter shuttle runs
* With the rest built in and manageable numbers in each round, let’s push for unbroken sets on the gymnastics and barbell

* With the score being the slowest round, make sure the first round is performed at a pace you’re prepared to maintain

Cool Down

Banded Hammie Stretch 1:00 per leg

CFA073019


CrossFit Altius – CrossFit

Daily Mindset

**”Work your land” – Tim Storey**

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.

Warm-up

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

## 30 Seconds

Easy Row (Feet Out)

Squats to Medicine Ball

Box Step-ups

Moderate Row (Feet Out)

Medicine Ball Slams

Lateral Box Step-Overs

Faster Row (Feet Out)

Medicine Ball Foot Taps

Box Jump + Step Down (Low Box)

*Performed at a low box height and with workout weight medicine ball

Rehearsal

# PRACTICE ROUND (16:00 – 21:00)

## 1 Round

3 Calorie Row

100 Meter Run

3 Box Jumps

3 Wallballs

Kelly Rowland (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

Cool Down

Wall Hip Stretch 2:00 total

CFA072919


CrossFit Altius – CrossFit

Daily Mindset

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

Certain times will challenge us. Certain times will leave doubts. Certain times will leave us beat up, worn out, exhausted. Sometimes to the point where we question the choices we’ve made. But truly… how awful would life be without them?

Uncertainty is pure gold. It’s what makes us feel alive, and it’s what memories are made of. No one remembers the lazy Sunday at home. They remember their first date. The first time they went on a roller coaster. The first time they walked into a CrossFit gym.

If everything was known, expected and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. With only one of these, let’s welcome it, and make memories we’re proud of. We wouldn’t want it any other way.

Warm-up

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

## 30 Seconds

Active Samson

Kettlebell Deadlifts

Push-up to Down Dog

Russian Kettlebell Swings

Inchworm to Push-ups

Kettlebell Goblet Squats

*Performed with lighter kettlebell

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Reverse Lunges (Each Side)

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Rack Reverse Lunges (Each Side)

Stamina Squats (6 x 9 @69%)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
Barbell – 69% of 3-Rep Back Squat

*10:00-30:00 (10:00-18:00 to find working weight, 18:00-30:00 emom)

Rehearsal

# PRACTICE ROUND (35:00 – 45:00)

## 1 Round

5 Kettlebell Swings

4 Kettlebell Reverse Lunges

3 Push Jerks

Beef Jerky (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)
40:00-52:00

* Plan your rest periods ahead to time to help minimize time spend not moving during the workout

* Planning to break once per movement makes these sets very physically and mentally manageable

Cool Down

Couch Stretch 1:00 per leg

CFA072619


CrossFit Altius – CrossFit

Daily Mindset

“No one was ever wise by chance.” – Seneca

Take two individuals, on a hike in the woods.

The first trips over a root, and after the stun, kicks the root in frustration and storms away.

The second trips over the same root, but has a different response. They pick themselves up, dust off, and refresh themselves on the importance to scan the path ahead. And he moves forward now paying closer attention, knowing it could have been far worse.

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

Wisdom isn’t by chance, but by choice.

Warm-up

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

## 30 Seconds

Right Leg Lateral Box Step-ups

Inchworm to Push-up

Left Leg Lateral Box Step-ups

Inchworm to Push-up

Box Jump + Step Down

Inchworm to Push-up

## Modified Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

3 Position Power Snatch (Build to a heavy single)

From the hip/above knee/floor
10:00 – 30:00

Rehearsal

# PRACTICE ROUND (32:00 – 36:00)

## 1 Round

4 Power Snatches

4 Box Jump Overs

Hop Scotch (Time)

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

Cool Down

Banded Hammie Stretch 2:00 per leg

CFA072519


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)

## 30 Seconds

Easy Bike

Push-up to Down Dog

## 20 Seconds

Moderate Bike

Air Squats

## 10 Seconds

Fast Bike

Reverse Lunges

##2×10 single arm light DB strict press each arm

Strict Handstand Pushups (6 sets x 54%)

6 Sets for Time:

54% 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 6 rounds of 10 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 5 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

# PRACTICE ROUND (30:00 – 32:00)

## 1 Round

20 Seconds AbMat Sit-ups

20 Seconds Shuttle Run

20 Seconds Air Squats

Air BnB (5 Rounds for reps)

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute 10M Shuttle Runs

1 Minute Air Squats

1 Minute Rest

Cool Down

Wall Hip Stretch 2:00

CFA072419


CrossFit Altius – CrossFit

Daily Mindset

“Never confuse movement, with action.” – Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We *train*. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Warm-up

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

## 45 Seconds

Running in Place Single Unders

Arm Circles

Spidermans Push-backs

## 30 Seconds

Running in Place Single Unders

Arms Hugs

Push-up to Down Dog

## 15 Seconds

Running in Place Single Unders

Arms Up and Down

Push-ups

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Push Press (Build to a heavy set of 3)

10:00-28:00

Rehearsal

# PRACTICE ROUND (30:00 – 33:00)

## 1 Round

100 Meter Run

10 Double Unders

5 Push Presses

Trail Blazer (Time)

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (115/85)

Cool Down

Foam Roll Calves 1:00 each leg

CFA072319


CrossFit Altius – CrossFit

Daily Mindset

“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Warm-up

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

## 30 Seconds

Inchworm to Push-up

Glute Bridges

Up Dog

Push-up Shoulder Taps

Right Leg Glute Bridges

Down Dog

Push-up Plank to Front Plank

Left Leg Glute Bridges

Active Dive-bombers

## Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Power Clean (Work to a heavy complex)

12:00-32:00

Power Clean Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Rehearsal

# PRACTICE ROUND (32:00 – 36:00)

## 2 Rounds

2 Toes to Bar

2 Power Cleans

Nowhere Fast (Time)

For Time:

50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

Cool Down

Banded Hammie Stretch 1:00 per leg

CFA072219


CrossFit Altius – CrossFit

Daily Mindset

“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that BS. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

Warm-up

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

## 30 Seconds

Easy Row

Active Spidermans

PVC Pass Throughs

Moderate Row

Active Samson + Air Squat

PVC Lat Stretch

Faster Row

Push-up to Down Dog

PVC Overhead Squats

## Modified Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Stamina Squats (6 X 9 @ 66%)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
Barbell – 63% of 3-Rep Back Squat

*10:00-30:00 (10:00-18:00 to find working weight, 18:00-30:00 emom)

Rehearsal

# PRACTICE ROUND (30:00 – 35:00)

## 1 Round

5 Calorie Row

5 Lateral Erg Burpees

5 Overhead Squats (Opening Weight)

Hot Sauce (4 Rounds for reps)

“Hot Sauce”

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

9/6 Calorie Row

9 Lateral Erg Burpees

Max Overhead Squats (135/95)

Cool Down

Couch Stretch 1:00 per side

CFA072019


CrossFit Altius – CrossFit

Daily Mindset

“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.

What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

Warm-up

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

## Run Warmup

200 Meter Easy Run

## 30 Seconds

Straight Leg Inchworm to Push-up

Air Squats

Push-up to Down Dog

Air Squats

Front Plank to Push-up Planks

Air Squats

## Modified Barbell Warmup

5 Romanian Deadlift

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each)

5 Front Squats

5 Strict Press and Reach

5 Push Press

WeWork (Time)

Teams of 3

4 Rounds For Time (30 Minute Time Cap):

800 Meter Plate Run (45/35)

60-50-40-30:

Deadlifts

Front Squats

Jerks

Barbell Weights:

Males: 115-135 -155-175

Females: 85-95-105-115

Cool Down

Group Walk

CFA071919


CrossFit Altius – CrossFit

Daily Mindset

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, 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. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Warm-up

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

## 1 Minute

PVC Pass Throughs

5 Air Squats + 10 Mountain Climbers

## 45 Seconds

PVC Pass Throughs

Active Spidermans

## 30 Seconds

PVC Pass Throughs

Frog Hops

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Power Snatch (Heavy set of 5)

# POWER SNATCH (22:00 – 35:00)

* Heavy set of 5 is unbroken, touch and go reps with no pause on the floor

* Make smaller weight jumps if necessary to maintain touch and go style

Rehearsal

# PRACTICE ROUND (35:00 – 45:00)

1 Round

3 Power Snatches

3 Bar-Facing Burpees

Scarface (Time)

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees

Cool Down

Wall Hip Stretch 2:00