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. It can feel so real, that we would bet our lives on whatever it is, happening.

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 talked ourselves into failure… before we even began. We convinced ourselves it was impossible, but we didn’t even try.

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.

FEAR – False Evidence Appearing Real. The same mind that builds a paralyzing fear can break one down by shifting what we place our thoughts towards. Instead of dwelling on what could go wrong, dwell on why it will go right.


Running Line Drills:

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet


Banded Hamstring Stretch: 40 Seconds Each Side

Banded Lat Stretch: 40 Seconds Each Side

Strength & Skill


1. Arms

Toes to Bar:

1. Arms

2. Neutral Head


“Cement Mixer” (1 Rounds for time)

Every 3 Minutes x 7 Rounds:

400 Meter Run

12 Toes to Bar

*Record the time it takes to complete each round

*Your score will be the slowest time of the 7 efforts

After Party

Body Armor

Alternating On the Minute x 4 Rounds:

Minute 1:

20 AbMat Sit-Ups

Minute 2:

10 Single Dumbbell Overhead Triceps Extensions

10 Close Grip Push-ups (Inside Shoulder Width)

Max Dumbbell Bench Press