CrossFit Altius – CrossFit

Daily Mindset

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. However, it is often missed.

It’s not that we don’t have any general goals or directions in mind. What we tend to lack is the ubnmistakeable *specificity*. We lack the concrete intentions that are impossible to mix up when we’re under way.

If we have to pause to think about what our goals are, we havn’t yet defined them to the extent we seek. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction. For no other reason than to see us through the inevitable storm.

When we cross adversity, mixed emotions sway will try to sway our judgement. This is where compromises push their way into our thoughts. We convince ourselves of a new goal, purely due to changing circumstances. A clear and defined goal however, will see us through the most challenging of conditions.

Let it be specific, measurable, and actionable.

“I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.”

“I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”.

“I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.


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

## 30 Seconds

Active Spidermans

Push-up to Down Dog

Front Plank

Active Spidermans

Push-up to Down Dog

Right Side Plank

Active Spidermans

Push-up to Down Dog

Left Side Plank

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Hang Power Clean + Power Clean (Build to a heavy)

Perform one Hang Power Clean and one Power Clean
# POWER CLEAN COMPLEX (12:00-30:00)

* 15 Minutes to Build to a Heavy Complex

* Looking to complete about 7-10 total sets today

* As you get heavier in weight, make smaller jumps


## 1 Round

2 Power Cleans

100 Meter Run

2 Power Cleans

Power Ranger (Time)

For Time:

15 Power Cleans (155/105)

600 Meter Run

10 Power Cleans (155/105)

400 Meter Run

5 Power Cleans (155/105)

200 Meter Run
600=100m + one lap around building

Cool Down

Wall Hip Stretch 2:00

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