CrossFit Ballwin – CrossFit

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Daily Mindset

“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us *options*.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.


0:30 Active Samson Stretch

0:30 Knuckle Draggers

0:30 Knee Hugs

0:30 Alternating Quad Stretch

0:30 Glute Bridges

0:30 Cossack Squats

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

Movement Specific Warm-Up


0:30 Air Squats to the Med. Ball

5 Tempo Med. Ball Front Squats, 5 Second Negative

5 Med. Ball Push Press

5 Med Ball Thrusters

10 Wall Balls


0:30 Calf Stretch on Box (right side)

0:30 Calf Stretch on Box (right side)

0:30 Box Step-Ups

5 Box Jumps, step down


5 Double Dumbbell Deadlifts

0:20 Dumbbell Hold

100 Meter Farmer’s Carry


“Moneyball” (Time)



Wallballs (20/14)

Box Jumps (24″/20″)

200 Meter Farmers Carry (50/35’s)


Wallballs (20/14)

Box Jumps (24″/20″)

200 Meter Farmers Carry (50/35’s)


Wallballs (20/14)

Box Jumps (24″/20″)

[SWEAT] Use:

Wallballs (14/10)

Box Jumps (24″/20″)

Farmers Carry (35/20’’s)

After Party


1:00 Butterfly Stretch

[Handstand Walk Conditioning]

On the 1:30 x 10 Sets:

12/9 Calorie Bike

Max Distance Handstand Walk



-Reduce Weight

-Reduce Target Height

-Squat Jumps

-Light Single Dumbbell Thrusters


-Reduce Box Height

-Box Step Ups

-Step Back Reverse Lunges


-Reduce Weight

-Reduce Distance