CrossFit Ballwin – CrossFit

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Daily Mindset

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach out goals, we need to hard-wire ourselves 24/7 with thoughts of how improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other side, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.


Activate/Get Hot/Practice

:30 Knee Hugs

:30 Quad Stretch

Row 200/180m

:30 Leg Cradles

:30 Leg Swings

Run 200m

:30 Lunge-Twist

:30 Arm Hugs & Circles

Row 200/180m

:30 Knuckle Draggers

:30 Frog Hops

Run 200m

Strength & Skill

SPECIFIC FOCUS: “HEELS AND BALLS” – Sometimes we need to drive the heel, sometimes we need to stay on the ball, and sometimes both


“ALTER EGO” (10 Rounds for time)


Every 3 Minutes x 10 Rounds:

[On the 0:00]: 500/450 Meter Row

[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row

[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row

[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row

[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row

[On the 27:00]: 400 Meter Run

Score = Log the time of each individual effort. The score is the sum total of all 10 rounds

After Party


1:00 Posted Calf Stretch

1:00 Butterfly Stretch

1:00 Pigeon Pose (each side)



Strict Handstand Push-Ups

On the Minute – 5 Toes to Bar

Rest 2:00


Max Distance Handstand Walk (5ft. Increments)

On the Minute – 5 Toes to Bar



Decrease Distance

Decrease Distance

1000/900m Bike

400/350m Ski

400m Run


Decrease Distance

500/450m Row

400/350m Ski Erg

25/18 Calorie Bike