CrossFit Ballwin – CrossFit

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Daily Mindset

“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?


0:30 Easy Bike

0:30 Active Samson Stretch

0:30 Easy Bike

0:30 Inchworm to Push-up



5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

3 Pausing Strict Presses (pause 0:05 overhead)


Metcon (5 Rounds for weight)

Strict Press

For Total Load:

5 Sets of 5 Strict Press

*Score = Sum Total Load of All 5 Sets

Shoulder Press (Record the heaviest set of 5 reps)

Movement Specific Warm-Up


0:30 Easy Pace

0:30 Moderate Pace

0:30 Fast Pace

0:30 Easy Pace


0:30 Alternating Step Back Reverse Lunges

5 Single Dumbbell Suitcase Deadlifts (each side)

6 Dumbbell Goblet Step Back Lunges

5 Double Dumbbell Deadlifts

15’ Double Dumbbell Walking Lunge


3 Single Dumbbell Strict Presses (each arm)

3 Single Dumbbell Push Presses (each arm)

3 Single Dumbbell Push Jerks (each arm)

3 Double Dumbbell Push Presses

3 Double Dumbbell Push Jerks


250 Meter Bike

15’ Walking Lunge

7 Double Dumbbell Shoulder to Overhead


After Party


“Less Is More” (Time)

10 Rounds For Time:

500/400 Meter Bike

30′ Dumbbell Walking Lunge

10-1 Dumbbell Shoulder to Overhead


Dumbbells: (50’s/35’s)

[SWEAT] Use:

Dumbbells: (35’s/20’s)