CFA093019


CrossFit Altius – CrossFit

Daily Mindset

**”I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption**

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols translating to “danger” and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but *how* it changes is us is the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?

Danger, Opportunity, Choice.

Question of the Day

What was your latest crisis?

Warm-up

## 30 Seconds

PVC Pass Throughs

Hollow Hold

PVC Overhead Squats

Arch Hold

PVC Sotts Press

Hollow Hold

PVC Snatch Balances

Arch Hold

PVC Squat Snatches

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Snatch

15 minutes to build to a heavy single Snatch. If an athlete has mobility restrictions a Power Snatch is acceptable. Most athletes will want to record their heaviest single Squat Snatch.

Snake Bite (Time)

21-15-9:

Squat Snatches, 95/65

C2B Pull ups

Cool Down

Wall Hip Stretch 2 mins

CFA092819


CrossFit Altius – CrossFit

Daily Mindset

**”You’re remembered for the rules you break.” – General MacArthur**

There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.

Warm-up

## Warmup Run

200 Meter Row

## 30 Seconds

Jumping Jacks

Box Step-ups

Air Squats to Medicine Ball

Jumping Jacks

Lateral Box Step-ups (30 Seconds Each Leg)

Squats Holding Medicine Ball

Jumping Jacks

Low Box Jumps (Step Down)

Push Press & Reach with Medicine Bal

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

CFA092319


CrossFit Altius – CrossFit

Daily Mindset

**”Ductus Exemplo”**

The above quote is Latin and translates to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to stop eating sugar. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy and tells him to stop. Immediately the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago I was still eating sugar”.

Question of the Day

0:00-3:00

What is your favorite NATURALLY sweet food? (No added sugar!)

Warm-up

3:00-15:00

## 60 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

## 40 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

## 20 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

## Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations (Back Rack)

5 Snatch Grip Push Presses (Back Rack)

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats

15:00-35:00

15 minutes to build to a heavy single of the complex

Rehearsal

35:00-40:00

## 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
40:00-55:00

Cool Down

55:00-60:00

Child’s Pose 1 minute

Banded Hamstring Stretch 1 minute per leg

CFA092119


CrossFit Altius – CrossFit

Daily Mindset

“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins

Something we can all agree on – anything in life worth achieving is going to be very, very hard. No two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.

Reasons are what get us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?

Warm-up

Run Warmup

200 Meter Run

30 Seconds

Active Spidermans

Barbell Romanian Deadlifts

Moutain Climbers

Barbell Elbow Rotations

Push-up to Down Dog

Barbell Hang Muscle Cleans

Straight Arm Burpees

Barbell Strict Press and Reach

Mighty Ducks (Time)

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (135/95)

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

100 Lateral Barbell Burpees

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

60 Clean and Jerks (135/95)

CFA092019


CrossFit Altius – CrossFit

Daily Mindset

“The only difference between feedback and criticism is how you hear it.” – Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We can all relate to a time where we felt threatened by feedback. Where we felt like we were being attacked. Self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as such?

We need to remind ourselves whenever we have the luxury to receive feedback that there is no downside. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Question of the Day

0:00-3:00

Who would you choose to portray you in the movie of your life?

Warm-up

3:00-15:00

General Warmup

45 Seconds Spiderman + Hamstring Stretch

45 Seconds Slow Air Squats

30 Seconds Spiderman + Hamstring Stretch

30 seconds Slow Air Squats

15 Seconds Spiderman + Hamstring Stretch

15 Seconds Slow Air Squats

Partner Rowling

1000 meters for time split between two partners

–To make it fair, line up athletes by height and pair the athletes at the end of each side up together

–5 rounds each on the rower, looking to land exactly on 100 meter intervals (100-200-300…)

–The game is over when the screen says 1000 meters, so don’t reset the monitor

–There will be a penalty for the partner who gets off the rower for every meter they are under or over

–For example, if they land at 97 or 103, penalty is 3 air squats

–Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing

–They can sit ready on the erg as they wait

–We will cap this game at 8 minutes

Weightlifting

15:00-25:00

Snatch Technique

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch High Pull

1 Squat Snatch

Sets: 50-55-60-60-60% 1RM Snatch

Rehearsal

25:00-30:00

1 Round

10 Dumbbell Snatches (Lighter Weight)

10 Air Squats

5 Calorie Row

Build to Workout Weight

1 Round

4 Dumbbell Snatches

4 Air Squats

4 Calorie Row

Air Conditioning (Time)

On the 5:00 x 4 Rounds:

20 Single Arm Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Row
30:00-55:00

Score today is the slowest of the four rounds.

Cool Down

Banded Lat Stretch 2 minutes per side. Yes, 2 minutes.

CFA091919


CrossFit Altius – CrossFit

Daily Mindset

“Weakness of attitude becomes weakness of character.” – Albert Einstein

Character is often described as moral or ethical strength.

Moral and ethical strength is defined on a daily basis, through the decisions and actions we take.

“Attitude” in this quote can be interpreted in many different ways, one being “perspective”.

How we perceive what happens, or even what could happen, is the start. It sets the tone for what is to follow… it often shapes the next decision, as Einstein writes. A poor perspective leads to a poor character.

Question of the Day

0:00-3:00

What CrossFit movement do you most need to change your attitude toward?

Warm-up

03:00-15:00

With a Partner

3 Minutes:

Buddy 1: 1:30 Banded Lat Stretch (45 Each Side)

**Buddy 2: **1:30 Active Divebombers

Switch Stations at the 1:30 Mark

3 Minutes:

Buddy 1: AbMat Sit-ups

Buddy 2: 100 Meter Run

Switch Stations When Buddy is Back From Run

3 Minutes:

Buddy 1: Hollow Hold Click Here

**Buddy 2: **20 Lateral Hops Over Wreck Bag

Switch Stations When Buddy is Done With Hops

Weighted Pull-ups

15:00-25:00

Work to today’s heavy single. Use a dumbbell between the feet or share the chain belt. A medicine ball between the knees is also an option.

Rehearsal

25:00-30:00

1 Round

1-3 Strict Pull-ups

100 Meter Run

10 AbMat Sit-ups

100 Meter Medicine Ball Run

Sleeping Bag (Time)

4 Rounds:

15 Strict Pull-ups

200 Meter Run

30 AbMat Sit-ups

200 Meter Medicine Ball Run (20/14)
30:00-55:00

Cool Down

55:00-60:00

Alternate Cobra Pose and Down Dog every 30 seconds or so for 3 mins.

CFA091719


CrossFit Altius – CrossFit

Daily Mindset

**”The purpose of pain is to move us in to action, it is not to make us suffer.” – Tony Robbins**

Pain gets a bad rap.

Not in our world.

If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, its purpose is to move us forward. It’s leverage–an advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain.

We recognize that in order to do anything great we’re going to get uncomfortable. Our body is going to resist change because it is hard. Change all too often has plenty of pain involved.

But pain is not suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap of emotionally despising it, we’ll naturally avoid it. It’s the daily reaction to this pain that compounds to dramatically different results over time.

Pain is mandatory, suffering is optional.

Question of the Day

0:00-3:00

What is your go-to word to express physical pain out loud?

Warm-up

3:00-12:00

## 1 Minute

Easy Bike

Easy Single Unders

Easy Row

## 45 Seconds

Moderate Bike

Quick Single Unders

Moderate Row

## 30 Seconds

Faster Bike

High Single Unders

Faster Row

Rehearsal

12:00-17:00

## 1 Round

5 Calorie Assault Bike

10 Double Unders

100 Meter Row

Fuller Circle (Time)

For Time:

50/35 Calorie Assault Bike

125 Double Unders

2k Row

125 Double Unders

50/35 Calorie Assault Bike
17:00-47:00

**If scaling the rope work in classes of 7+, scale the bikes to 800m runs as well.

Supp 1

47:00-57:00

Work on HSPU in remaining time post-WOD

Cool Down

Foam Roll calves and quads 3 minutes

CFA091619


CrossFit Altius – CrossFit

Daily Mindset

**”Everyone thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy**

One of the most challenging things we can face is ourselves. To truly turn inward is uncomfortable, awkward, and we fight against it. It takes incredible guts.

It’s just far easier to blame the external world for who or where we are. It’s the excuse. The easy way out. It’s a white-flag surrender to the thought of, “I don’t have control over my life”. But deep down inside we know that’s not true. And if we can see it as that big of a threat… we can see how important it is to see the opposite.

If we can turn within something far more powerful can happen. As Mahatma Gandhi said, “You must be the change you want to see in the world.”

Question of the Day

0:00-3:00

What kind of shoe would you be?

Warm-up

3:00-12:00

## 20 Seconds

Knee to Chest

Straight Leg Kicks

Active Samson

Active Spidermans

Slow Air Squats

Box Step-ups (Facing Box)

Lateral Box Step-ups (Right)

Lateral Box Step-ups (Left)

Side Shuffle (Right)

Side Shuffle (Left)

Bear Crawl

High Knees

Butt Kickers

Skip For Height

Skip For Distance

200 Meter Outside Run

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Rehearsal

12:00-22:00

## 1 Round

200 Meter Run

5 Burpee Box Jumps (Lower Box)

5 Thrusters (Lighter Weight)

*Build to Workout Height / Weight*

## 1 Round

100 Meter Run

5 Burpee Box Jumps

5 Thrusters

Master Splinter (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)
22:00-42:00

Hollow Body Rocks

42:00-52:00

Not for time:

Accumulate 75 Hollow Rocks — Score highest set

Cool Down

Couch Stretch 1 minute per leg

Cobra pose 30 seconds x 2

CFA091319


CrossFit Altius – CrossFit

Daily Mindset

“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. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through “good enough”.

What actions this week have been “pretty good”? When these opportunities come around next week, what will we do differently?

Question of the Day

0:00-5:00

What is one thing you want to do differently “next time”?

Warm-up

5:00-18:00

In Teams of 2:

8 Minutes For Quality:

30 Medicine Ball Squat Passes

30 Medicine Ball Chest Passes

30 Medicine Ball Lateral Passes (30 Right / 30 Left)

Complete the warmup with your workout weight medicine ball. The 30 reps are to be completed as a team – so 15 each person. After you finish each movement, complete a 100 meter medicine ball run before starting the next. This isn’t supposed to be fast, rather move for the 8 minutes at a steady pace.

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Teaching

18:00-30:00

Focused teaching time on the hang power snatch.

Rehearsal

30:00-35:00

1 Round:

5 Wallballs

5 Hang Power Snatches

5 Bike Calories

Thumb War (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Bike Calories

1 Minute Rest
35:00-55:00

Cool Down