CrossFit Ballwin – CrossFit

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Daily Mindset

“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn

Motivation feels good.

It makes things feel… easy.

When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.

We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.

What will always be there however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.


3 Rounds

1 Minute Bike (Increasing Intensity)

30 Second Plate Hops

30 Seconds Plate Counterbalance Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Pec Stretch on Wall: 30 Seconds Each Side

Front Rack Stretch: 1 Minute

Strength & Skill

Air Squats & Push-Ups:

1. Elbows

Power Cleans:

1. Fast Elbows


Score will be total calories for all three rounds

“Fifth Wheel” (Calories)


7 Rounds of “The Chief” (115/85)

Max Calorie Bike

Rest 5 Minutes


6 Rounds of “The Chief” (135/95)

Max Calorie Bike

Rest 5 Minutes


5 Rounds of “The Chief” (155/105)

Max Calorie Bike

*1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

“Fifth Wheel” – Beef’d Up (Calories)


7 Rounds of “Macho Man” (115/85)

Max Calorie Bike

Rest 5 Minutes


6 Rounds of “Macho Man” (135/95)

Max Calorie Bike

Rest 5 Minutes


5 Rounds of “Macho Man” (155/105)

Max Calorie Bike

*1 Round of “Macho”:

3 Power Cleans

3 Front Squats

3 Push Jerks

After Party

Alternating On the Minute x 20:

Minute 1: Strict Pull-ups

Minute 2: Weighted AbMat Sit-ups

Pick a Number to Hold On the Minute



3 Double Dumbbell Power Cleans

6 Single Dumbbell Power Cleans

Odd Object Power Cleans


Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups


Any Machine

Max Shuttle Runs [10 Meters]