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.


0:30 Bike

0:30 Knuckle Draggers

0:30 Side to Side Lunge

0:30 Active Spiderman

0:30 Alternating Quad Stretch

0:30 Bike



with an empty barbell

0:15 Good Mornings

0:15 Back Squats

0:15 Elbow Rotations

0:15 Strict Presses

0:15 Stiff Legged Deadlifts

0:15 Front Squats

3 Strict Presses, Pausing overhead


Shoulder Press (Build to a Heavy Set of 3)

Movement Specific Warm-Up


3 Empty Handed Dip & Holds

3 Push Presses

3 Push Jerks


10 Scap Retractions

5 Kip Swings

1-3 Strict Pull-Ups/Ring Rows


500m Bike

7 Push Jerks

3 Pull-Ups


“Lynne’s Twin” (AMRAP – Reps)


500 Meter Bike

Max Unbroken Push Jerks (135/95)

500 Meter Bike

Max Unbroken Strict Pull-ups

*Score = Total Reps


Push Jerks (135/95)

[SWEAT] Use:

Push Jerks (95/65)

After Party


1:00 Pec Stretch on Wall

2-3 Sets:

12-20 Strict Ring Dips

Rest 1 Minute Between Sets


500m BIKE

-Reduce Distance

-200m Run

-400m Ski

-250m Row


-Reduce Load

-DB Push Jerk

-Strict Press

-DB Bench Press



-Banded Pull-Ups

-Ring Rows

-Bent Over Rows