CrossFit Ballwin – CrossFit

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Thank you to Casey, Beth, Krista, & Julie for all the hard work setting up the holiday party!

Daily Mindset


What is the Whole30?

The Whole30 is a structured elimination protocol. During the elimination phase, participants omit added sugar, alcohol, grains, most legumes, and most forms of dairy for 30 days. During the 10-14 day reintroduction, participants reintroduce each food group one by one to determine whether or not they contribute to negative symptoms. (Following reintroduction, Whole30 offers guidance on using those learnings to create a personalized and sustainable food freedom plan.)

As with other elimination diets, the Whole30 is not recommended to be followed long-term. It is used to help an individual customize a nutrition plan that works for their unique body, based on the knowledge gained during elimination and reintroduction.

Think about the Whole30 like a science experiment:

– You have a hypothesis that certain food(s) you’re eating may be contributing to symptoms

– You do the Whole30, eliminating foods that are commonly problematic for your symptoms

– You then reintroduce the foods you’ve eliminated, and compare how you feel

– You apply the information you’ve gained from the experiment to your food freedom

What are the benefits of the Whole30?

Elimination protocols eliminate foods that are commonly known to cause inflammation or symptoms such as GI distress (bloating, gas, constipation, diarrhea), skin irritation (eczema, psoriasis, acne), headaches or migraines, seasonal allergies, brain fog, anxiety, fatigue, and joint pain or swelling, among others. The Whole30 also eliminates foods that commonly contribute to sugar cravings and a dysfunctional relationship with food.

The process not only helps you identify the foods that may be having a negative effect in your body, it can also bring about general improvements in energy, sleep, focus, mood, and self-confidence. The program is designed to reset your “normal,” giving you a new baseline for what it means to feel good and perform optimally.


1:00 Row

0:30 Glute Bridges

0:30 Plank

1:00 Row

0:30 Single Leg Glute Bridges (0:15 each side)

0:30 Hollow Hold

1:00 Row

0:30 Glute Bridge Walk Outs

0:30 Straight Leg Sit Ups

0:20 Active Spiderman

0:20 Push Up to Downdog

0:20 Child’s Pose (Walking Hands)

0:20 Pigeon Pose (left side)

0:20 Pigeon Pose (right side)

0:20 Forearm Stretches


100 Meter Row

10 Kettlebell Deadlifts

10 Scap Retractions

100 Meter Row

10 Russian Kettlebell Swings

10 Mini Kip Swings

100 Meter Row

3-3-3 Kettlebell Swings (3 to chest – 3 to shoulder – 3 to eye level)

1-3 Strict Pull Ups


200 Meter Row


3 Times

1 Pull Punch to chest level

1 Pull Punch to shoulder level

1 Pull Punch to eye level

5 Kettlebell Swings


Kip Swing – Pull Up – Kip Swing – Pull Up

3 Pull Ups


200 Meter Row

10 Kettlebell Swings

3 Pull Ups


Pt. 1: “WHAT THE HELEN” (Time)


For Time:

1,200 Meter Row

63 Kettlebell Swings (53/35)

36 Pull Ups


For Time:

1,200 Meter Row

63 Kettlebell Swings (53/35)

24 Strict Pull Ups


For Time:

1,200 Meter Row

63 Kettlebell Swings (35/25)

36 Kipping Pull Ups

Pt. 2: Metcon (AMRAP – Reps)


5 Rounds

0:30 Split Squat Left Side (optional weighted with Kettlebell)

0:15 Transition Time

0:30 Split Squat Right Side (optional weighted with Kettlebell)

0:15 Transition Time

0:30 Sit Ups

0:15 Transition Time

0:30 Strict Toes to Bar

0:15 Transition Time

After Party


1:00 Straddle Stretch

5 Sets For Time:

15 Unbroken Power Snatches



-Reduce Distance

-1,000m Ski

-1,000m Run

-2,500m Bike


-Reduce Reps

-Reduce Load

-Russian Swings

-Single Dumbbell Swings



-Reduce Reps

-Band Assisted

-Jumping Pull Ups

-1.5x Ring Rows

-2x Sit Ups