CFA103019


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 this is 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 above quote in two ways when applying it to our current situation:

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

2) We can believe that our preparation, focus, and execution defines our future.

Question of the Day

0:00-3:00

If you could predict the future of any individual by touching them, would you take money to do it?

Warm-up

3:00-15:00

40 seconds:

Push-up to Down Dog

Slow Air Squats

Slow Shuttle Runs

Hollow Hold

Push-up to Down Dog

Pausing Air Squats

Moderate Shuttle Runs

Arch Hold

Push-up to Down Dog

Jump Squats

Faster Shuttle Runs

Abmat Sit-Ups

Crunchin’ Numbers (Time)

4 Rounds:

30/21 Calorie Row

30 Slamballs (30/20)

30 AbMat Sit-ups
15:00-40:00

Muscle-up work

Spend focused time working on muscle-ups. Work with a coach to determine focal points. Think max sets, transitions, activation, etc. Everyone can participate!
40:00-55:00

Cool Down

55:00-60:00

Banded Lat Stretch 1 minute per side

Wall Hip Stretch 2 minutes

CFA102919


CrossFit Altius – CrossFit

Daily Mindset

**”As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca**

It’s a cliche to say life is short.

Yet, life is plenty long. If we spend it intentionally.

At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in a different way. Instead of focusing on doing more, on accomplishing more… *appreciate* more. In a world where the norm is “do more and more”… it’s a step back. So that we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.

If we can live with both intention and gratitude, life will be plenty long.

Question of the Day

0:00-3:00

What is one thing you appreciate today?

Warm-up

3:00-15:00

## 30 Seconds

Push-up to Down Dog

Slow Air Squats

Plate Hops

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Push Jerk

15:00-35:00

Athletes have 20 minutes to work to a heavy set of 3 Push Jerk.

Bruiser (AMRAP – Rounds and Reps)

AMRAP 12:

15 Push Jerks (115/85)

30 Air Squats

60 Double Unders
35:00-50:00

Cool Down

50:00-60:00

Rig or Floor Triceps Stretch 1 minute per side

Couch Stretch 1 minute per side

CFA102819


CrossFit Altius – CrossFit

Daily Mindset

“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is simple but it travels deep and is worth reading twice.

We are creatures of habit. We enjoy our routines. From morning rituals, to the way we warm up, to our regimented diets.

Creating healthy habits is a massive advantage, and one that we want to leverage. With that said, the quote reminds us to be aware of the effect habits naturally have on us. The more ingrained we become into a habit, good or not, the more challenging it is to “see” new ideas. We feel we’ve found what works for us, and often without even realizing it, we close off.

It’s a theme we can take into our day: that we are forever students. There is so much to learn, to experience, to try. Even when we feel we’ve got it all figured out.

Open-mind. Forever a student.

Question of the Day

0:00-3:00

What is your favorite Dr. Seuss book?

Warm-up

3:00-15:00

Kettlebell Toe Touches

Active Spidermans

Low Alternating Box Step-ups

Kettlebell Deadlifts

Inchworm to Push-up

Low Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Ankle Stretch (30 Seconds Each Side)

Active Spidermans + Hamstring Stretch

High Alternating Box Step-ups (Facing Box)

Weighted Pull-ups

15:00-35:00

Spend 20 minutes working to a maximally weighted set of 3, then 2, then 1. Rest as needed between sets. If you do not have strict pull-ups, work to find a set of 3, 2, and 1 where you are provided the least amount of help possible. Record your heavy single and put your 2 and 3 weights in the notes.

9 Volt (AMRAP – Reps)

AMRAP 9:

2 Kettlebell Swings (53/35)

2 Box Jumps (24/20)

4 Kettlebell Swings (53/35)

4 Box Jumps (24/20)

….

Increase By (2) Reps Until the Finish

Cool Down

Banded Hamstring Stretch 1 minute per side

Calf Stretch 1 minute per side

CFA102219


CrossFit Altius – CrossFit

Daily Mindset

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

There will be a final cup of morning coffee for us.

There will be the last chance for us to listen to the radio.

And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.

Question of the Day

0:00-3:00

If you had to use a fake name, what would you be called?

Warm-up

3:00-15:00

30 Seconds

Ichworm to Push-ups

Active Spidermans

Mountain Climbers

Frog Hops

Alternating Bird Dogs

Slow Burpees

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Hang Power Clean

15:00-35:00

Take 20 minutes to work to a heavy set of 3. First rep should have a visible stop between the deadlift and the first hang power clean. Do not go back to the floor at all within your set of 3. Looking to accumulate 7-10 sets on your way to your heavy set of 3.

Rehearsal

35:00-40:00

1 Round

5 Burpees

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Bloodthirsty (AMRAP – Rounds and Reps)

AMRAP 12:

15 Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)
40:00-52:00

Cool Down

52:00-60:00

Banded Hamstring Stretch 1 min per leg

Banded Lat Stretch 1 min per arm

CFA102119


CrossFit Altius – CrossFit

Daily Mindset

“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.

Yet we can work tirelessly for that next finish line, putting all of our eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.

It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?

Question of the Day

0:00-3:00

Who was your childhood actor/actress crush?

Warm-up

3:00-12:00

3 Rounds:

40 Seconds Push-up to Down Dog

40 Seconds Slow Air Squats

40 Seconds Hold Variations

Holds:

Round 1: Front Plank

Round 2: Hollow Hold

Round 3: Arch Hold

Handstand Walk

12:00-25:00

Spend 10 minutes working on Handstand Walking. Scale as appropriate to wall walks and shoulder taps. If walking, score your longest walk in approximate feet. 1 foot = 1 rep. Our mats are 4′ x 6′.

Rehearsal

25:00-30:00

1 Round

9 AbMat Sit-ups

7 Wallballs

50 Meter Farmers Carry

Open Road (AMRAP – Rounds and Reps)

AMRAP 20:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (50’s/35’s)
30:00-50:00

Cool Down

50:00-60:00

Buddy Trap Smash 1 minute per side

Couch Stretch 1 minute per leg

CFA101919


CrossFit Altius – CrossFit

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb/15-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

CFA101819


CrossFit Altius – CrossFit

Goat Day (2 Rounds for reps)

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

For the next five Fridays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Saturday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on does come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.

There may be athletes who just want to come in and get a killer workout in. Turning these into more of a conditioning piece is also an option. Athletes can alternate between two cardio movements for 20 minutes if they’d like.

CFA101719


CrossFit Altius – CrossFit

Daily Mindset

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Question of the Day

What one movement are you sure we’ll see in 20.2?

Warm-up

3:00-15:00

Warmup Run

400 Meter Easy Run

30 Seconds

Inchworm to Push-up

Slow Air Squats

Hollow Hold

Inchworm to Push-ups

Air Squats with Arms Overhead

Arch Hold

Inchworm to Push-ups

Jumping Air Squats

Straight Leg Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Paused Front Squat

15:00-30:00

Performing 2 Front Squats from the rack every 90 seconds – 1 pausing and 1 without a pause

The pause will be 3 seconds in the bottom before standing

The first 3 sets are performed at percentages of your 1RM Front Squat (70-73-76%)

Build to a moderately heavy complex over your last 3 sets

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30

Rehearsal

30:00-35:00

Build to Workout Weight

1 Round

5 Toes to Bar

5 Front Squats

100 Meter Run

Mind Control (AMRAP – Rounds and Reps)

AMRAP 20:

7 Toes to Bar

7 Front Squats (135/95)

200 Meter Run

CFA101619


CrossFit Altius – CrossFit

Daily Mindset

“Life is a wonderful, wonderful opera, except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about.

Where we choose to place our thoughts and attention, we become. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet they were there all along. It’s called the “Reticular Activation System”. We get what we focus on. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there. If we look for the positive, it will be there.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

Question of the Day

I say “opera” you say ______?

Warm-up

3:00-15:00

3 Stations:

1 Minute Easy Bike

1 Minute Active Spidermans

1 Minute Slamball Ball Foot Taps

1 Minute Moderate Bike

1 Minute Active Samson + Air Squat

1 Minute Slamball Deadlifts

1 Minute Faster Bike

1 Minute Push-up to Down Dog

1 Minute Slamball Strict Press & Reach

Rehearsal

15:00-25:00

1 Round Each

4 Calorie Bike

4 Slamballs

4 Shuttle Runs

Partners Switch After Completing Full Rounds

Bam Bam (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

10/7 Calorie Assault Bike

10 Slamballs (30/20)

10 Shuttle Runs (10 Meters)
25:00-55:00

-One athlete works at a time in this sprint interval workout

-The athlete will complete all reps at the bike, ball, and shuttle runs before the next athlete goes

-Rounds are counted every time an athlete finishes the shuttle runs

-Rounds will likely take somewhere between 1:00 – 1:30

-This means teammates can expect to complete between 6-8+ rounds a piece (18-25 Round Total)

Cool Down

55:00-60:00

Group Walk

CFA101519


CrossFit Altius – CrossFit

Daily Mindset

**”There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy**

Change may be one of the single most paralyzing things.

Because in the lack of change… is safe. It’s comfortable.

But in that comfort, we are literally confining ourselves to a box. A world that cannot grow further than what it has already grown to.

If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance, that we may never be “safe” again.

When we realize that it is ourselves, not our circumstances, holding us back, safety becomes the least safe thing we can so. The only risk becomes playing it safe.

Question of the Day

0:00-3:00

What scene in a children’s movie scarred you for life?

Warm-up

3:00-15:00

## 30 Seconds

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Thruster

15:00-30:00

15 minutes to find today’s heavy set of 3 Thrusters

Rehearsal

30:00-40:00

## 1 Round

3 Thrusters

6 Deadlifts

9 Double Unders

Child’s Play (Time)

3 Rounds:

10 Thrusters (115/85)

20 Deadlifts (115/85)

50 Double Unders
40:00-55:00

Cool Down

55:00-60:00

Banded Hamstring Stretch 1 minute per leg