CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“Pain versus Discomfort”

There is a common misconception about pain.

Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.

Pain is when we are walking through the garage and stepping on a nail.

Pain is when we lose a limb.

Real pain is when we lose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.

Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.

Let’s use this as a perspective change as we enter today’s training.

Today, we’ll get uncomfortable.


Ten meters of each:

Knuckle Draggers

Alternating Quad Stretch

Walking Active Samson

Side to Side Lunge

High Knees

Butt Kickers

200m Jog

0:30 Inchworm to Push-Up


Burpee Pull-Up

10 Scap Retractions

0:20 Frog Hops

5 Kip Swings

3 Burpees

1-3 Strict Pull-Ups or Rings Rows

3 Burpees to a Target (a pull-up bar, just out of flat footed reach)

3 Kipping Pull-Ups/1-3 more strict pull-ups or ring rows

3 Burpee Pull-Ups



On the 3:00 x 10 Rounds:

400 Meter Run

Max Burpee Pull-ups

*Score = Total Burpee Pull-Ups

After Party


1:00 Butterfly Stretch

3-4 Sets of 8-12 Reps:

A. Chest Supported Barbell Row On Bench

B. Overhead Walking Lunge (8-12 Reps Total)

C. GHD Back Extensions



-Reduce Distance

-500/400 Meter Row

-1000/800 Meter Bike

-400/350 Meter Ski


-Burpees to a target

-3 Burpees + 3 Jumping/Banded Pull-Ups