CrossFit Altius – CrossFit

Daily Mindset

“The caliber of your life, is the caliber of your emotions.” – Ed Mylett

Head, Heart, Hands. This concept is from Jim Kwik.

Every action originates as a thought in our head. But execution is a whole another story. It doesn’t go head -> hands. There’s a step between that decides if it makes it. The heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in fully with our heart… we know it will never work.

Our life is directly proportional to the level of commitment we have to our chosen path. To the buy-in to our plan. As we move through our day, let’s consider this concept of Head, Heart, Hands. Is our heart bought into where we are spending our time? Or are we finding that we’re moving through the motions?

Head, Heart, Hands. Our reasons are what reaps our results.


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

*Place lighter kettlebells in the center of the room, jogging around them like a track*

## 20 Seconds

Easy Jog

Quad Stretch

Knees to Chest

Easy Jog

Straight Leg Kick

Side Lunges

Easy Jog

Walking Samson

Walking Spiderman

Medicine Ball Jog

Medicine Ball Foot Taps

Medicine Ball Deadlifts

Medicine Ball Jog

Medicine Ball Slams

Medicine Ball Squats (Squat to Ball)

Medicine Ball Jog

Medicine Ball Push Press

Medicine Ball Squats (Squat with Ball)

Squat Therapy (2 x :30-60s Back Squat Hold (135/95))

2 x :30-60s Back Squat Hold (135/95)

In the bottom of our squat, we are looking to hold an active position under load. Step out to our regular squat stance, with the next aim being to find the bottom of the squat *with the best active position*.

What is far more important than loading here is the positioning on the bar. After each time duration, stand and return the bar to the rack.

Not for score, but for quality.


# REHEARSAL (25:00 – 30:00)

## 1 Round

200 Meter Run

5 Kettlebell Swings

5 Wallballs

Wall Street (Time)

3 Rounds:

800 Meter Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)

Cool Down

Couch Stretch 1:00 per side

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