CrossFit Ballwin – CrossFit

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Daily Mindset

“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale

Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.

FEAR = False Evidence Appearing Real.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

The same mind that builds a paralyzing fear can break one down.

It comes down to where we focus our thoughts.

Instead of dwelling on what could go wrong, dwell on why it will go right.


30 Seconds Each

With Light Kettlebell:

Easy Bike

Down Dog

Glute Bridges

Bodyweight Good Mornings

Moderate Bike

Push-up to Down Dog

Single Leg Glute Bridges (Each Side)

Slow Kettlebell Deadlifts

Faster Bike

Shoulder Taps

Glute Bridge Walkouts

Russian Kettlebell Swings


Turn-Back Stretch on Wall: 45 Seconds Each Side

Overhead Stretch on Wall: 45 Seconds

Strength & Skill

Hand Release Push-Ups & Kettlebell Swings:

1. Push Hard


“Handle With Care” (1 Rounds for time)

On the 5:00 x 6 Rounds:

25/18 Calorie Bike

21 Hand Release Push-ups

12 Kettlebell Swings (70/53)

* Your score is the slowest of the 6 rounds

“Handle With Care” —Beef’d Up (1 Rounds for time)

On the 5:00 x 6 Rounds:

25/18 Calorie Bike

21 Kettlebell Swings (53/35)

12 Handstand Push-ups

*Switched to 21 Lighter Swings and 12 Handstand Push-ups

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:




Lower Back



500/400 Meter Row

400/300 Meter Meter Ski Erg

30 Shuttle Runs [10 Meters]


Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups


Single Arm Dumbbell Russian Swings

Single Arm Dumbbell Snatches