CrossFit Ballwin – CrossFit

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Daily Mindset

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

Warm Up

Bike Warmup

2 Minutes Easy

30 Seconds Each

Shoulder Taps

Alternating Bird Dogs

Inchworm to Push-up

Side Plank (15 Seconds Each Side)

Glute Bridge

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Turn Back Stretch on Wall: 1 Minute Each Side

Pigeon Pose + Wrist Stretch: 90 Seconds Each Side

Strength & Skill

Deadlifts & Hand Release Push-Ups:

1. Heads, Shoulders, Hips, Knees (and Toes)


“Dia-bolical” (Time)

For Time:

500 Meter Bike, 21 Deadlifts (225/155)

500 Meter Bike, 42 Hand Release Push-ups

500 Meter Bike, 15 Deadlifts (225/155)

500 Meter Bike, 30 Hand Release Push-ups

500 Meter Bike, 9 Deadlifts (225/155)

500 Meter Bike, 18 Hand Release Push-ups

After Party

Skill Accessory

10 Rounds For Quality:

8/6 Calorie Ski Erg

8 Alternating Pistols

2 Legless Rope Climbs

1-2 Minute Rest Between Rounds



Double Dumbbell Deadlifts (2x Reps)


Reduce Reps

Knee Hand Release Push-ups

Elevate Hands to Box


200 Meter Run

250 Meter Row

250 Meter Ski