CrossFit Altius – CrossFit

Daily Mindset

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.

What if they have 100 coins. Probably not.

What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. A single coin, that results in us deeming the individual as “rich”.

We know it wasn’t *just* the single coin. It was the culmination of the many before. Yet what ultimately pushed us over the edge was that single addition. We wouldn’t be able to say “yes” to the question without it.

We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it truly is all that matters.


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

## 45 Seconds

Alternating Single Leg Touches [(Video)](

Inchworm to Push-up

Single Leg Alternating Dumbbell Romanian Deadlifts [(Video)](

Active Dive-bombers [(Video)](http://)

Dumbbell Romanian Deadlifts

Push-up to Down Dog

*Warmup performed with light set of dumbbells

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Deadlift (Heavy 3/2/1)

(20:00 – 40:00)

* We have a long 20 minutes to build to our heavy sets of 3-2-1

* The set of 3 will take the longest to get to

* Take about 8-10 minutes to warmup and build to the heavy set of 3

* Take about 5-6 minutes each to build to the heavy sets of 2 & 1


# PRACTICE ROUND (40:00 – 45:00)

## 1 Round

50 Meter Farmers Carry

10 AbMat Sit-ups

5 Deadlifts

Shrute Farms (AMRAP – Rounds and Reps)


100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)

Cool Down

Banded Hammie Stretch 1:00 per side

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