CrossFit Ballwin – CrossFit

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Daily Mindset

“Our patience will achieve more than our force.” – Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.


30 Seconds Each

Lateral Hops Over Barbell

Active Spidermans

Lateral Squats

Push-up to Down Dog

Glute Bridges

Mountain Climbers

Glute Bridge Walkouts

Frog Hops

Slow Air Squats

Slow Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Wrist Stretch: 45 Seconds

Front Rack Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Strength & Skill

Hang Squat Clean:

1. Meet the Bar

2. Move Prep

Lateral Barbell Burpee:

1. Drop Fast


Hang Squat Cleans (Build to a Heavy Single)

Focus on a strong 2nd pull. As soon as the athlete reaches triple extension, drop under the bar to receive it.


“Dirt Nap” (Time)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees

After Party

Bike Recovery

15 Minute Recovery Bike

On the [5-10-15:]

15 Pausing Hip Extensions

Pause 2 Seconds at Top of Each Rep