CrossFit Ballwin – CrossFit

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Daily Mindset

“Bread today is better than cake tomorrow” – Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:

That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the next one. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even harder now to get my technique even better.

Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.


Run Warmup

200 Meters Easy

30 Seconds Each

PVC Pass Throughs

Easy Bike

PVC Behind the Neck Strict Press

Easy Bike

PVC Z-Press

Easy Bike

PVC Strict Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Reverse Table Stretch: 1 Minute

Barbell Thoracic Opener: 90 Seconds

Strength & Skill

Strict Press:

1. Body Straight

2. Elbow Position


Shoulder Press (Build to a heavy single)


Miracle-Gro (Time)

5 Rounds:

200 Meter Run

12/9 Cal Bike

9 Strict Presses (95/65)

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Upper Back






250 Meter Row

200 Meter Ski Erg

12/9 Calorie Bike

15 Shuttle Runs [10 Meters]


20/15 Calorie Row

15/12 Calorie Ski Erg

Increase Run to 400 Meters


9 Double Dumbbell Strict Press

18 Single Dumbbell Strict Press (9 Each)

18 Single Dumbbell Goblet Strict Press

18 Odd Object Strict Press