CrossFit Ballwin – CrossFit

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Daily Mindset

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?



1:00 Pike Stretch

:30 Ankle Rocks (each side)


:30 Banded Good Morning

:30 Low Banded Rows

:30 Alternating Single Leg V-Ups

Get Hot!

:30 Bike (or other machine/run)

:30 Single Unders

:30 Row (or other machine/run)

Strength & Skill

:30 Bike (Legs Only)

1:00 Single-Double-Single Unders

:30 Row

Increase effort/difficulty

:45 Bike (Arms Only)

:45 Single-Double-Double-Single Unders

:45 Row (Moderate Pace)

Increase effort/difficulty – Test

1:00 Bike Test/Game Pace – Both Arms and Legs – should be over a third of the calories they will do for the workout)

1:00 Double-Unders – should be close to the number they intended on doing in the workout – within 25 reps)

1:00 Row -focus on long pulls vs. short pulls – athletes do :25 long strokes, :25 short strokes, and repeat



For Time:

50/35 Calorie Bike

100 Double Unders

1500/1250m Row

100 Double Unders

50/35 Calorie Bike


For Time:

50/35 Calorie Bike

50 Double Unders

1500/1250m Row

50 Double Unders

50/35 Calorie Bike


For Time:

35/25 Calorie Bike

150 Single Unders

1250/1000m Row

150 Single Unders

35/25 Calorie Bike

After Party

1:00 Couch Stretch (each side)

1:00 Pigeon Pose to Lat Stretch (each side)

:30 Calf Stretch on Post (each side)

Clean up & log scores


[Designed for members wanting a little more – to be completed outside of the 60-minute class]

* 3 Sets:*

Near Max Effort Ring Push-ups

Rest as needed between sets.

1 Set:

Near Max Effort Tempo Dumbbell Bench Press (50’s/35’s)

*Tempo – 5s down, regular up.



Decrease Reps

800m Run

50/35 Calorie Ski Erg

70/50 Cal Row


Decrease Reps

150 Single Unders

100 Line Hops


1200m Ski Erg

1200m Run