CrossFit Ballwin – CrossFit

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Daily Mindset

“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Warm Up

Game: “Rowling”

– On the rower set monitor to meters

– Athletes start rowing and try land on 100m. They will not need many pulls.

– The number of meters that are either over or under 100m will translate into “oops” reps of the coaches chosen movement

– For example, if an athlete lands on 105m, they will perform 5 reps of a movement, say Burpees (yay!). The coach can pick which movements serve as the “oops” reps.

Additional ideas include having athletes change the damper setting, turning the monitors down, or picking a number of pulls before they start. We can have a lot of fun with this game, while getting warm.

– Aim for about 3-4 attempts.

– In between attempts, after the “oops” reps have been performed, have athletes stretch :

Samson Stretch

Downward Dog to Push-Up

Static Air Squat Hold (at the bottom)

PVC Press

PVC Romanian Deadlift (RDL)

Row Test

15/12 Calories – Focus: Aim for under 1:00 // Assessment for calorie adjustment

Squat Therapy (in space) – 10 Reps

Strength & Skill

Box Jump Over:

10 Box Step-Up

6 Box Jumps

6 Box Jump Overs

Double Dumbbell Front Squat:

Teach & Assess: Dumbbell Front Rack Position




Teach & Assess

3-5 reps for each point of performance:

1. Hips back & elbows up

2. Neutral spine and depth below parallel

3. Knees track toes

4. Weight in the heels


Bench Press (3 Sets Warm-up, 5 Sets of 8-10 reps (Working Sets))


“Rugrats Gone Wild” (5 Rounds for time)

Every 3:00 x 5 Rounds

9 Box Jump Overs (24″/20″)

12 Double Dumbbell Front Squats (50/35#)

15/12 Calorie Row


Every 3:00 x 5 Rounds:

9 Box Jump Overs (24″/20″)

12 Dumbbell Front Squats (35/25#)

15/12 Calorie Row


Every 3:00 x 5 Rounds:

7 Box Jump w/ Step Down (20/12″)

9 Dumbbell Front Squats (20/10)

12 Calorie Row

After Party

Clean-Up & Cool Down

Recover / Stretch / Practice

:30 Pigeon on the box (each side)

:30 Shoulder stretch on the box (1:00)

:30 Static Calf Stretch (each side)

:30 Peeling Cobra’s

After Bash (Not mandatory, but a lot of fun)

Accumulate 2:00 of:

Seated L-Sit

Every time there is a break, perform 10 Sit-Ups


Box Jump Over (aiming for under :30)

Reduce the height or reps

Step-Over (great for nervous and/or injured athletes)

DB Front Squat (aiming for under :30)

Reduce load, reduce reps

Modify the movement: – Use one DB or hold Medball on front of body // Lunges in place for 18 reps

(squatting to a target is always helpful)

Row Cals (aim for less than 1:00)

Reduce the number of cals – 12/10; 10/7