CrossFit Ballwin – CrossFit

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Daily Mindset

“The past is not predictive of the future.”

A short story to share.

Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.

Out of a near 1600, he scores 1480.

Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.

From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.

And six years later, he then receives a letter in the mail from the SAT board.

There was a mistake.

The letter reads that the scores were mixed up between him and another student.

As it turned out, Mike actually scored a 740.

People think his own life changed when he got the 1480. It didn’t.

Mike changed his life when he changed his behavior.

The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.


Run Warmup:

200 Meters Easy

30 Seconds Each:

Active Samson

PVC Overhead Squats

Push-up to Down Dog

PVC Hollow Hold

Lateral Squats

PVC Arch Hold

Overhead Squat Biased Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


PVC Wall Squat: 1 Minute

PVC Lat Stretch: 1 Minute

Strength & Skill

Review “The Eyes” for each movement.


Overhead Squat

Build to a heavy set of 3 reps


“The Fray” (Time)

For Time:

800 Meter Run

30 Chest to Bar Pull-ups

30 Overhead Squats (115/85)

400 Meter Run

15 Chest to Bar Pull-ups

15 Overhead Squats (115/85)

After Party

Gymnastic Stamina

5 Rounds:

250 Meter Row

25′ Handstand Walk

5 Bar Muscle-ups

25′ Handstand Walk



1,000 Meter Row

800 Meter Ski Erg

50/35 Calorie Bike

60 Shuttle Runs [10 Meters]


500 Meter Row

400 Meter Ski Erg

25/18 Calorie Bike

30 Shuttle Runs [10 Meters]


Reduce Reps

Banded Strict Pull-ups

Ring Rows

Inverted Bar Rows

Renegade Rows

Dumbbell Rows From Plank Position

Barbell Bent Over Rows

Double Dumbbell Bent Over Rows

Single Dumbbell Bent Over Rows

Odd Object Bent Over Rows


Front Squats

Single Arm Dumbbell Overhead Squats

Double Dumbbell Front Squats