CrossFit Ballwin – CrossFit

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Daily Mindset

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.

Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end.

Let’s take note of what we do today with a critical eye. Let’s cut the fluff.


Fish Game [4 Minutes]

30 Seconds of Box Step Ups (Shortest side of box)

30 Seconds of Slow and Controlled Air Squats

20 Seconds of a Hollow Hold

20 Seconds of a Superman Hold


Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Strength & Skill


1. Active Shoulders

Box Jump Overs:

1. Land Soft – Knees Out


1. Straight Legs vs. Bent Legs

DB Front Squat:

1. Sit Back & Stay Tall


Front Squat (2-3 Sets of Warm-up; 5 Sets of 5 Reps @ 85% 1RM)


“Quadratic Formula” (Time)

4 Rounds For Time:

18/12 Calorie Row

15 Box Jump Overs (24″/20″)

12 Toes to Bar

9 Dumbbell Front Squats (50’s/35’s)

[MOD 1]

4 Rounds For Time:

18/12 Calorie Row

15 Box Jump Overs (24″/20″)

12 Toes to Bar

9 Dumbbell Front Squats (35’s/25’s)

[MOD 2]

4 Rounds For Time:

18/12 Calorie Row

15 Box Step Overs (24″/20″)

12 Hanging Knee Raises

9 Dumbbell Front Squats (25’s/15’s)

After Party


Table Top Stretch: 45 Seconds

Dumbbell Assisted Straddle Stretch: 1 Minute

Banded Lat Stretch: 45 Seconds Each Side


3 Sets of 10: Dumbbell Bench Press

3 Sets of 15: Barbell Bent Over Row

3 Sets of 20: Barbell Good Mornings

*Rest as needed between sets



Lower Calories

12/9 Cal Bike

12/9 Cal Ski Erg

12 Ten Meter Shuttle Sprints


Box Step Overs

Lower Box/Plate Jump Overs

30 Double Unders/Single Unders


Reduce Reps

12 Toes to Space/Knees to Elbow/Chest/Waist

12 Toe Raises

30 AbMat Sit-ups


Reduce Load

9 Single DB Goblet Squats

9 Squat Jumps

18 Air Squats