Verno and Kaleb are working hard through the Muscle-Ups of Thursdays Gymnastics WOD!

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WOD

“SQUEAKY CLEAN”
3 Rounds For Time:
400 Meter Run
7 Power Cleans (115/85)
7 Hang Squat Cleans (115/85)
7 Squat Cleans (115/85)

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DAILY MINDSET

“Life is like sailing. You can use any wind to go in any direction.”

~Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Tanya and Christy are getting their husbands in on the “Murph” Fun!

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WOD

“SOUP SANDWICH”
For Time:
10 Muscle-Ups, 50 Sit-Ups, 25 HSPU
8 Muscle-Ups, 40 Sit-Ups, 20 HSPU
6 Muscle-Ups, 30 Sit-Ups, 15 HSPU
4 Muscle-Ups, 20 Sit-Ups, 10 HSPU

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DAILY MINDSET

“Don’t bunt. Aim out of the ballpark.”

~David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

The CrossFit Draper cheering section is pretty cute!

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WOD

“CHECK THE BOX”
AMRAP 18:
Buy-In: 2000/1800m Row

Max Rounds With Time Remaining:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
8 Box Jump Overs (30″/24″)

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Happy Birthday Jake and Katie!

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WOD

“PEDAL PUSHER”

On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400 meter Run
12 Toes-to-Bar

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DAILY MINDSET

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

The 8am peeps taking off for their first mile of “Murph”!

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WOD

“DIRTY LAUNDRY”

For Time:
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees 🙂

Directly Into…

3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees 🙂

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DAILY MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Dan and Bob know that “Murph” never really happened unless there’s a selfie to prove it! 

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Happy Birthday Heidi!

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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

“THE RINGER”

AMRAP 12:00
3 Strict Muscle-Up
6 Front Rack Lunges (135/95)
12 GHD Sit-Ups

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DAILY MINDSET

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.

James and Traci and getting some much needed post “Murph” fan time!

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WOD

“UGLY SWEATER”

2 Rounds For Time:
90/70 Calorie Row
70 Wall Ball Shots (20/14)
50 Power Snatches (75/55)
30 Burpee Box Jumps (24″/20″)

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DAILY MINDSET

“Every strike brings you closer to your next home run.” 

~Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

Bob is working through the Push-Ups during “Murph”!

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WOD

“HEAVY DAY – BACK SQUATS”
For Load:
3-3-3-3-3-3-3-3-3-3 (10×3)

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DAILY MINDSET

“Nothing great was ever achieved without enthusiasm.”

~Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

It was so fun to have so many of our favorite people join us for “Murph” on Monday!

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Happy Birthday Eric!

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WOD

Part 1. Build to a Heavy Single Clean & Jerk

10:00 EMOM
1 Clean & Jerk

1-5: Warm-Up Sets
6-10: Work Sets
[Rest 10:00-13:00]

Part 2. “Power Hour”

@ 13:00
For Time:
50 Clean and Jerks (135/95)
[Every minute, starting at 0:00 perform: 20 Double-Unders]

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DAILY MINDSET

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.

Thank you to everyone that came and represented and crushed “Murph”! 

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WOD

“LET IT BURN”

On the 3:00 x 10:
15/12 Calorie Row
12/9 Calorie Assault Bike

Score = Total time it takes to complete all rounds. To get this number, add all 10 rounds together.

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DAILY MINDSET

“True happiness is to enjoy the present, without anxious dependence of the future”

~Seneca
How often do we rush to finish line?
Immediately turning to the next, only to rush once again?

The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.