CrossFit Altius – CrossFit

Daily Mindset

“Discipline is choosing between what you want now, and what you want most.” – Abraham Lincoln

Immediate gratification can be a deceptive mistress. And the ability, or maybe better put, “trained skill” of delaying gratification has been linked many times over to being a critical component of success.

It’s tricky. What our emotions drive us towards today, may very well be directly against what we want in the long run.

We sleep in because our bed is warm and cozy, when we know we should get up and read that book we’ve been putting off.

We cave and have that late night snack.

What the experiment shows us, is that the ability to delay gratification is a critical component in life.

Whether we want to go to the CrossFit Games, be the best husband we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow in front of us.

In our darkest hour, of our darkest day, if we can stare that single marshmallow down and stay the course… we’ll make it.


# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

## 30 Seconds

Easy Row

Squat to Medicine Ball

Moderate Row

Ground to Overhead with Medicine Ball

Faster Row

Squats with Medicine Ball

## 20 Seconds

Dumbbell Romanian Deadlifts (Each Side)

Hollow Hold

Dumbbell Strict Press & Reach (Each Side)

Arch Hold

Dumbbell High Plank Rows (Each Side)

*Performed with Lighter Dumbbell

Back Squat (1×1 @95%)


On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 79%

On the 2:00… 1 Rep @ 89%

On the 4:00… 3 Reps @ 82%

On the 6:00… 1 Rep @ 92%

On the 8:00… 3 Reps @ 85%

On the 10:00… 1 Rep @ 95%

Week three of three in this progression, increasing by 2% from last week.


(32:00 – 35:00)

## 1 Round

6 Calorie Row

5 Wallballs

4 Dumbbell Snatches

3 Toes to Bar

Eighteen Wheeler (AMRAP – Rounds and Reps)


12/9 Calorie Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

Cool Down

Couch Stretch 1:00 per side

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