CFA083119


CrossFit Altius – CrossFit

Daily Mindset

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk.

And we strike some common ground.

And we understand.

And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Warm-up

## 30 Seconds

Med Ball Deadlifts

Squats to Med Ball

Med Ball Front Squats

PVC Lat Stretch (each side)

PVC Hang Power Cleans

PVC Strict Press

Active Samson Stretch

Slow Air Squats

Burpees

## Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Push Presses

5 Romanian Deadlifts

5 Front Squats

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Women: 14-lb. ball, 75-lb. deadlifts and cleans

Men: 20-lb. ball, 115-lb. deadlifts and cleans

CFA083019


CrossFit Altius – CrossFit

Daily Mindset

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.

Warm-up

0:00-12:00

60 Second Wall Sit

200 Meter Run

30 Seconds Air Squats

40 Second Wall Sit

100 Meter Run

30 Seconds Cossack Squats

20 Second Wall Sit

50 Meter Run

30 Seconds Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Power Clean + Hang Squat Clean + Squat Clean

12:00-30:00

Build to a heavy set of the complex.

Rehearsal

30:00-35:00

1 Round:

100 Meter Run

2 Power Cleans

2 Hang Squat Cleans

2 Squat Cleans

Squeaky Clean (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85
35:00-55:00

If unable to run:

500m row

28/20 cal Assault Bike

Cool Down

55:00-60:00

Wall Hip Stretch 2:00

Banded Hamstring Stretch 1:00 per leg

CFA082919


CrossFit Altius – CrossFit

Daily Mindset

“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison

Failing hurts.

Let’s not beat around the bush here.

It’s not a comfortable place.

But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to “fail”.

The nature of a failure is not to tell us who we are. Nor is it to tell us if we are good enough, or deserving enough, to succeed.

The nature of a failure is to tell us a way that didn’t work. It’s to educate us.

“Giving up” is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up, and use what we have learned. It’s why the human race has survived this far.

When we train ourselves to view failure as the teacher and guide it is, there is only one move to make: to try one, more, time.

Warm-up

0:00-10:00

30 Seconds

Banded Pass Throughs

Lateral Hops Over Band

Front Plank

Banded Pull-Aparts Click Here

Forward & Back Hops Over Band

Right Side Plank

Banded Biceps Curls

Single Leg Hops Over Band (15s Each Side)

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Shoulder Press (Build to Heavy Set of 5)

10:00-30:00

Rehearsal

30:00-40:00

1 Round:

3 Strict Presses

10 Double Unders

3 Strict Pull-ups

Heavy Metal (AMRAP – Rounds and Reps)

AMRAP 12:

10 Strict Presses (95/65)

25 Double Unders

10 Strict Pull-ups

25 Double Unders
40:00-55:00

Cool Down

55:00-60:00

Banded Front Rack Stretch 1:00 per side

Calf Wall Stretch 1:00 per side

CFA082719


CrossFit Altius – CrossFit

Daily Mindset

**”Patience is not the virtue. Discipline is.”**

Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.

Discipline to our commitments, regardless of how seemingly large or small.

Discipline to our values, from our best to worst moments.

Discipline to the details, when there’s every excuse in the world to “let it slide”.

Patience is a subset of a deeper practice. That of discipline.

Warm-up

## AMRAP 3:

Alternating with a Buddy:

Buddy 1: 30 Second Bike (Increase Pace Each Round)

Buddy 2: 30 Second Hollow Hold

## AMRAP 3:

Alternating with a Buddy:

Buddy 1: 30 Second Push-up to Down Dog

Buddy 2: 30 Second Arch Hold

## AMRAP 3:

Together with Buddy:

100 Meter Run

10 Synchro Sit-ups

Handstand Push-Up Conditioning (Score is the round with highest reps)

On the 2:00 x 4 Sets:

50′ Single Dumbbell Overhead Walking Lunge (50/35)

Max Strict Handstand Push-ups in Time Remaining

Cement Truck (Time)

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike

15 Toes to Bar
Score is the slowest of the 5 rounds.

CFA082619


CrossFit Altius – CrossFit

Daily Mindset

**”If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee**

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told he would never be able to walk again.

In that moment he had a choice. He could believe that his life was limited and a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.

Bruce made his choice. When we reach our next challenge what will our choice be? Will we see it as our limit, or as the plateau that it truly is?

Warm-up

0:00-10:00

## 30 Seconds

Inchworm to Push-up

Glute Bridges

Slow Air Squats

Single Leg Glute Bridges (30s Each)

Active Spiderman + Hamstring Stretch

Glute Bridge Walkouts*

*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squat

Stamina Squats

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

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
10:00-30:00

Barbell: 72% of 3-Rep Max Back Squat

Rehearsal

30:00-35:00

3-2-1

Kettlebell Swings

Thrusters

Sucker Punch (Time)

21-18-15-12-9:

Kettlebell Swing (53/35)

Thrusters (75/55)
35:00-55:00

Cool Down

Couch Stretch 1 minute per leg

Rag Doll 30 seconds

CFA082419


CrossFit Altius – CrossFit

Daily Mindset

**”The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw**

Have you ever believed that someone fully understood what you said, but it turned out they were far off base? Sometimes it turns out to be funny, but sometimes… it’s not. And emotions flare.

Let’s say we used all the right words, said in all of the right tonalities. Or so we think at the time. Because where perception is reality, misunderstandings *will* take place. It’s a human condition. When the mother asks her son, “is your room clean”, we can imagine two very different interpretations.

Is the child wrong? Is the mother wrong? We can agree, neither. Both are perceptions. So how can we get better at this? It’s less about trying to master it, and more about beginning to it. Where both mother and son believed to be in the right, there’s no one to blame. Keep cool, recognize the situation for what it truly is, and simply communicate further.

Warm-up

## Run Warmup

400 Meter Run

## 1 Minute

Easy Bike

Active Divebombers

Front Rack Stretch (30 Seconds Each)

Moderate Bike

Push-up to Down Dog

Wrist Stretch (30 Seconds Each)

Fast Bike

Inchworm to Push-up

Child’s Pose

## Clean and Jerk Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Hang Power Cleans

5 Push Press

5 Push Jerks

Runaway Train (Time)

Teams of 3 (30 min cap)

3 Rounds:

400 Meter Team Run

70/50 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

CFA082319


CrossFit Altius – CrossFit

Daily Mindset

**”When doing your risk analysis, how do you measure the risk of doing nothing?”**

There will always be a reason to wait. Always a reason to put off until tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.

The greatest risk in life is the one we never took. It hurts to admit it, but every single one of us has experienced this… we froze– purely because we were afraid of failing. We might be embarrassed, disappointed, a let-down… to ourselves or others.

But as we think through those things. what is the bigger risk 10 years from now?

The realization of those fears?

Or the realization that we never tried?

Let’s jump, and build our wings on the way down.

Warm-up

0:00-12:00

## 30 Seconds

PVC Pass Throughs

Active Spidermans

PVC Lat Stretch

Mountain Climbers

PVC Pass Throughs (More Narrow)

1 Burpee + 3 Air Squats

## Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Rehearsal

12:00-25:00

Warm-up to snatch weight

## 1 Round

1 Rounds of “Cindy”

5 Calorie Row

5 Power Snatches (Opening Weight)

Crazy Stairs (Time)

For Time:

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)
25:00-55:00

One round of “Cindy”:

5 pull-ups

10 push-ups

15 air squats

Cool Down

Floor Pec Stretch 1 minute per side

400m walk

CFA082219


CrossFit Altius – CrossFit

Daily Mindset

**”The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking**

One of the largest dangers in life is a closed mind.

Yet very, very few close on purpose.

We often don’t even realize it’s happening until it’s too late.

It’s how our mind operates by default. When we think we have the answer we stop looking for the solution. We not only stop seeking it out, but we no longer are even aware of the next idea, the next thought, as it passes us by. We blind ourselves.

It is not a plea to discount what we have learned. Cherish what we have learned! But instead, value the one thing we truly have – the willingness to learn. That we have in full. The willingness to listen to the next path, the next way. The willingness to stare, nakedly, at our weaknesses and address them. The willingness to always be a student.

As Socrates said, “All I know, is that I know nothing.”

Warm-up

0:00-10:00

## Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Team Tosh Sprints (Time)

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Cool Down

2 minutes wall hip stretch or frog stretch

1 minute dynamic calf stretch

1 minute per leg banded hamstring stretch

CFA082119


CrossFit Altius – CrossFit

Daily Mindset

**”The carpenter doesn’t show up to the job with a single hammer and a single nail.”**

To be successful, we need to think of ourselves as a toolbox. A vast array of skills and capacities can help us adapt to take on any problem, from any angle.

The carpenter hones his craft through focused work with specific tools, but he musn’t lose sight of its role in the bigger picture. Adaptability is everything to him, as no two “jobs” are the same.

Like the carpenter, we expect the challenges, uncertainty, adversity and negativity… but we have an even greater expectation; that we will overcome them.

Warm-up

0:00-12:00

## 30 Seconds

Medicine Ball Deadlifts

Push-up to Down Dog

Glute Bridges

Medicine Ball Strict Press

Push-up to Down Down

Single Leg Glute Bridges (30 Seconds Each Leg)

Medicine Ball Squats

Push-up to Down Dog

Front Plank Hold

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Gymnastics

12:00-25:00

5 Rounds, Not For Time:

40 Double Unders

30′ Handstand Walk

*The idea is to keep moving at a light pace with a focus on the handstand walk. No score for this portion today.

*Movement Substitutions:

–Handstand Walk

30 Seconds of Handstand Walk Practice

30 Seconds of Handstand Weight Shifting Video

30 Seconds of Box Shoulder Taps Video

–Double Unders

Reduce Reps

60 Single Unders

30 Seconds of Practice

Rehearsal

25:00-30:00

## 1 Round

6 Wallballs

5 Deadlifts (Opening Weight)

4 Lateral Barbell Burpees

Frank the Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
30:00-55:00

Cool Down

Foam roll 5 minutes with a focus on posterior chain and quads

CFA082019


CrossFit Altius – CrossFit

Daily Mindset

**”One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous**

Science has shown us that giving, or kindness, elicits that one of the most powerful emotions we can feel. But what is even more interesting, is that it’s literally contagious.

Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Or when another randomly buys the next person in line behind them their coffee as they stand in line. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?

If kindness is contagious, we just need to start the chain.

Warm-up

0:00-12:00

# 30 Seconds

Easy Bike

Down Dog

Moderate Bike

Up Dog

Faster Bike

Active Divebombers

Hollow Hold

Arch Hold

# Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Shoulder Press (5 sets of 3)

12:00-30:00

We get the most out of these strict presses not by lifting the most weight, but by moving as well as possible with heavy weights. Rather than getting a little help from the hips or arching the back, let’s try to stay as vertical as possible. One way to keep the legs out of it and stay vertical is to squeeze the belly, butt, and quads tight during the whole lift.

Rehearsal

30:00-35:00

# 1 Round

5 Kettlebell Swings

5 Push Presses

5 Calorie Bike

5 Toes to Bar

30 Rock (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike

30 Toes to Bar
35:00-55:00

*can sub 30/21 calories on the rower if scaling other movements

Cool Down