CrossFit Ballwin – CrossFit

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Daily Mindset

“Your mind is not your shoe size.” – Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.


Get Hot

5:00 AMRAP:

12 Jumping Jacks

10 Box Step Ups

8 Up-Downs

6 Push-Ups

Specific Warm-Up:

Bike (5:00)

1:00 Easy (conversational pace – happy to chat)

:30 Alternating Samson Stretch

1:00 Moderate (less conversational – struggle to chat)

:30 Hamstring Stretch

1:00 Hard Pace (cannot converse – leave me alone 😉

Strength & Skill

FOCUS: [EFFICIENCY] – “Bend, swing…and snap!”


Metcon (AMRAP – Reps)


Max Pull-Ups (0:00, 2:00, 4:00, 6:00, 8:00, 10:00)

1 Minute Plank Hold (1:00, 3:00, 5:00, 7:00, 9:00, 11:00)


“SHINER” (1 Rounds for reps)


On the 4:00 x 5 Rounds:

15/12 Calorie Bike

12 Dumbbell Hang Power Cleans (50/35)

9 Burpee Box Jumps (24″/20″)

Score: Slowest round


On the 4:00 x 5 Rounds:

15/12 Calorie Bike

12 Dumbbell Hang Power Cleans (35/25)

9 Burpee Box Jumps (24″/20″)

After Party

Stretch (6:00)

1:00 Calf Stretch on Box or Post (each side)

1:00 Hamstring Stretch on Box (each side)

1:00 Pigeon Stretch on Box (each side)


A. 10-8-6-4-2

Weighted Strict Pull-Ups

Build In Weight Each Set

B. 3 x :15s Chin Over Bar Hold

Rest 1:00 Between Sets



20/15 Row

15/12 Ski Erg

200m Run


Reduce load and/or reps

Single Arm DB Hang Power Cleans

Use a barbell (if necessary)

Kettlebell Swings to eye-level


Reduce reps/height of the box

Burpee Step Ups

Burpee Broad Jumps