CrossFit Altius – CrossFit
Daily Mindset
“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya
We are like the bird.
We can go anywhere in the world.
But despite having such an incredible capability, something holds us back.
I don’t have the time.
I’m not educated enough.
I’m too old.
I’m too young.
I can’t afford this.
This is all I’ve ever known.
I’m afraid to fail.
Every single one of the above can be legitimately, true. But even if that were the case, it doesn’t change the core of what they are. A list of excuses.
This is not to be misinterpreted as belittling the challenge, or undermining the difficulty, as change truly does require an inhuman amount of effort. It is instead, seeing the list for what it is.
What Harun Yahya expresses is a perspective: we always have the choice.
Warm-up
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## 1 Minute
Easy Bike
Low Box Step-ups
Side Lunges
## 45 Seconds
Moderate Bike
Mountain Climbers with Hands on Box
Side Shuffles
## 30 Seconds
Faster Bike
Straight Leg Burpees (No Chest Contact)
Shuttle Runs
Teaching
# TEACHING (10:00 – 16:00)
## BIKE
### Movement Prep
15 Seconds Moderate Bike
15 Seconds Fast Bike
## BURPEE BOX JUMPS
### Movement Prep
3 Burpees
3 Box Jumps (Low Box)
3 Burpee Box Jumps (Workout Box)
## SHUTTLE RUNS
### Movement Prep
4 Easy Shuttle Runs
4 Moderate Shuttle Runs
4 Fast Shuttle Runs
Rehearsal
# REHEARSAL (16:00 – 20:00)
## 1 Round
4 Calorie Bike
4 Burpee Box Jumps
4 x 10 Meter Shuttle Runs
4-Wheel Drive (Time)
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between
* Score is slowest round of the five rounds
* Record all 5 rounds in comments but only log slowest in spot
Cool Down
Couch Stretch 1:00 per leg