The 6am group is enjoying some cooler temps as they work through their Air Squats!

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WOD

“POKER FACE”

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

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DAILY MINDSET

“Stay committed to your decisions, but stay flexible to your approach.”

~Tony Robbins

We can’t always see what is ahead on the windy road.

We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

John and Heather are working on heir “buns of steel” with Front Rack Lunges!

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WOD

”ROW YOUR BOAT”

For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-Ups

Directly Into…

1500m Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-Ups

[Barbell: 135/95]
All genders = 1500m Row

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DAILY MINDSET

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”

~George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

It’s really hard to be off your phone for 20 minutes to get a WOD in!

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WOD

PART 1: “HEAVY DOUBLE POWER SNATCH” [12:00]
Power Snatch
2-2-2-2-2

*Increase loads across each set
*If newer, increase reps to 5 at light loads
*Touch & Go

PART 2 : “REMAIN CALM”

AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches (115/85)

*Score = Number of power snatches completed at 10:00

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DAILY MINDSET

“I would rather die of passion than boredom.”

~Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?

Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

If you haven’t jumped in on Heathers Saturday Yoga, you are missing out! Join us every Saturday at 9:15am!

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Happy Birthday Alia!

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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

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WOD

“STUD FINDER”

AMRAP 16:
1 Wall Walk
8 Overhead Squats (95/65)
2 Wall Walks
8 Overhead Squats (95/65)
3 Wall Walks
8 Overhead Squats (95/65)

*Continue to add 1 Wall Walk every round until 16:00 as passed.*
*Every round has 8 Overhead Squats*

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DAILY MINDSET

“Hope and despair are both self-fulfilling prophecies.” 

~Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?

 

Preston is keeping a great Plank position as he woks through his Ring Push-Ups!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join.

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WOD

“THE PHANTOM”

6 Rounds:
1 Minute Assault Bike
1 Minute Bar-Facing Burpees 🙂
1 Minute Double-Unders
1 Minute Rest

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DAILY MINDSET

“What you resist, persists”

What would you think about if I told you to *not* think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what *to do.*.

Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Christian is determined to get his workout in as consistently as possible! 

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Happy Birthday Sarai!

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WOD

“SNACK BAR”

3 Rounds For Time:
400 Meter Run
10 Power Cleans (155/105)
500/450 Meter Row
10 Push Jerks (155/105)

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DAILY MINDSET

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

The 4:30 peeps working through the Deadlifts during Tuesdays WOD!

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WOD

PART 1 [0:00-10:00]

Every 2:00, complete a set:
12-8-6-4-2
Front Rack In-Place Lunges (Alternating)
Increase loads across each set
After the set of 2, put equipment away and prep for Part 2.

[3:00 rest before starting Part 2]

Jake is working his way through the Muscle-Ups during Fridays hero WOD “Nate”!

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WOD

“UNFRIENDLY FRAN”

On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Chest to Bar Pull-Ups
9 Thrusters (115/85)

Score = Slowest Round. Log all five round times.

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DAILY MINDSET

“Trade your expectation for appreciation, and the world changes around you”

~Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Baylie and Estee are getting ready to crush the competition as they practice for “Battle Of The Box”! 

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WOD

“U CAN’T TOUCH THIS”

For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees 🙂
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees 🙂
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees 🙂
200 Meter Run

[Barbell: 225/155]

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DAILY MINDSET

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.”

~Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Group fun with Russian Twists!

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WOD

“BEACH BALL”

 AMRAP 20:
40 Wallballs (20/14)
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (70/50)

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DAILY MINDSET

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.