CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

The term “wishful thinking” is a bit of a broken statement. It’s the creation of an elaborate vision, a goal or something we want to reach… but without a plan.

What Eleanor Roosevelt suggests in her quote is to stop day-dreaming, and bring those goals into reality through action steps. And if we can do that, we quickly remind ourselves that we are literally problem-solving-machines. Things kick into gear, and we surprise ourselves. We’ll say things like, “well, that wasn’t so bad” or “that was actually easier than I thought!”

Ever have a hard time starting to clean the house? The trick everyone knows… is to just start.

To take that actual first step, and create momentum.

Let’s reinforce this in our minds:

We weren’t made to wish.

We were made to act.

Warm Up

250m Row

30 Seconds of Each:

Arm Circles – All directions

Active Samson

Inchworm to Push-ups

A Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Couch Stretch: 45 Seconds Each Side

Lat Stretch on Wall: 45 Seconds Each Side

Strength & Skill

Chest to Bar Pull-Ups:

1. Elbows back vs. Elbows Down

Push Jerk:

1. Arms Lock, Heels Land


1. Tempo Pace


If athletes get done early, go directly into After Party.

“Crew Neck” (Time)

For Time


Chest to Bar Pull-ups

Push Jerks (135/95)

Row 500m

Modification 1

For Time


Chest to Bar Pull-ups

Push Jerks (115/85)

Row 500m

Modification 2

For Time


Jumping Pull-ups

Push Jerks (75/55)

Row 500m

After Party

Part A – Holds

3 Sets for Quality:

:20-30s Ring Support

:20-30s Deadhang Hold

:20-30s Hip Extension Hold

Part B – Upper Body Strength

Build to a moderate:

5 Kneeling Single DB Strict Presses



Decrease reps

Banded Strict Chest-to-Bar Pull-ups & decrease reps

Chin Over Bar Pull-ups

Strict Pull-ups – decrease reps

DB Bent-Over Rows (40/30#)


Decrease Load

Double Dumbbell Bench (50/35)


Decrease Distance, practicing increased Intensity

400 Meter Run

1,000/800 Meter Any Bike

400/300 Meter Ski