Verno and Scott are feeling the pump as they work through Thursdays Ring Dips!

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WOD

“Karen! Run!”

10 Rounds For Time:
12 Wall Balls (20/14)
100m Run

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Aimee and Dustin are keeping a great pace throughout Tuesdays Push Jerks!

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WOD

“DUMBBELL JT”

For Time:
21-15-9-6
DB Z Press (35/25)
Strict Ring Dip
DB Deficit Push-Up (hand on DB’s)

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DAILY MINDSET

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?

Ryan has been working on his gymnastics skills with some Wall Walks! Oh and he just got his first Bar Muscle Up!

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WOD

“FIVE O’CLOCK SOMEWHERE”

AMRAP 5:00
27 Power Snatches (95/65)
27 Burpees 🙂
27/21 Calorie Assault Bike

(Rest 5:00)

AMRAP 5:00
21 Power Snatches (115/85)
21 Lateral Barbell Burpees 🙂
21/15 Calorie Assault Bike

(Rest 5:00)

AMRAP 5:00
15 Power Snatches (135/95)
15 Barbell Facing Burpees 🙂
15/12 Calorie Assault Bike

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DAILY MINDSET

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

Casey and Dr. D are going head to head during Fridays Squat Snatches!

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Happy Birthday Erin, Julie, and Karli!

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WOD

“Handle With Care” – Part 1″

0:00-15:00
AMRAP 15:
30 Double Unders
15 Deadlifts (115/85)
30 Double Unders
15 Hang Power Cleans (115/85)
30 Double Unders
15 Push Jerks (115/85)

“Part 2”

Perform 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk without releasing hands from the barbell

*On a 23:00 clock complete:
“15:00 AMRAP Handle With Care”
Then, at the 15:00 mark spend 8:00 building to a heavy complex.
The workout ends at 23:00.

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DAILY MINDSET

“The only person you are destined to become is the person you decide to be.”

~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

Derek and Nick are getting a little head start on “Murph”!

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WOD

“Quadratic Formula”

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)

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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.

 

Group Med Ball Skill Work! Always trying to improve technique!

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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

“What Goes Up”

For Time:
20 Double-Unders
200m Run
40 Double-Unders
400m Run
60 Double-Unders
800m Run
80 Double-Unders
400m Run
100 Double-unders
200m Run

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DAILY MINDSET

“Be quick, but don’t hurry”

~John Wooden

We choose to live life with intention.

If we were to walk into the grocery store with a list of eight items to specifically purchase, we’re in there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the isles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert isle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Life is too short to dance around what we are after.
And we’d rather miss the target, than miss the opportunity to try.
Intention is everything.

Julie is working on her handstand walks during Thursdays  gymnastics WOD!

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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

“Who’s That Lady”

AMRAP 25:
15/12 Calorie Assault Bike or Row
1 Round of “Cindy”
3 Power Clean and Jerks (135/95)
15/12 Calorie Assault Bike or Row
1 Round of “Cindy”
6 Power Clean and Jerks (135/95)
15/12 Calorie Assault Bike or Row
1 Round of “Cindy”
9 Power Clean and Jerks (135/95)

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The boys are back! We sure have missed you Vern and 08!

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WOD

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Every 2 minutes for 5 sets (10 minutes), Build to a Heavy Snatch Complex:

1 Power Snatch + 1 Hang Squat Snatch
(within the 10:00 window, practice box jump overs and have the game weight on the bar at the close of the 10:00)

“Clean Shave”

AMRAP 10:
10 Box Jump Overs (24″/20″)
10 Hang Squat Snatches (95/65)

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DAILY MINDSET

“The highest compliment you can pay me is that I work hard every day… that I never dog it.”  ~Wayne Gretzky

The more we study the great, the more we see this recurring theme. Across the board – from sport to conference room – there is something the great point at. The root they attribute their success to.

It’s not something they did, but instead how they did it.

At the end of our lives, as we look back, what will we think? What will we judge it by?

When we look back, we won’t define ourselves with what we did, but how we did it.

Full heart, full commitment, full effort. Wherever we go.

Dustin, Dr.D, and Raegan are showing up and getting work done!

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WOD

“Our Pets Heads Are Falling Off”

5 Rounds For Time:
Row 250/200m
20′ Handstand Walk
14 Pistols

Substitutions:

HANDSTAND WALK
*40′ Double Dumbbell Overhead Carry
*Standing Alternating Strict Press (one arm is always straight as the other presses x 14 reps (35/20)
*20′ Bear Crawl
*20 Second Handstand Hold
*4 Wall Walks
*8 Inchworm to Push up
PISTOL
*Pistols to a Target/With Support (Band/Box)
*Weighted or unweighted Step Back Reverse Lunges
*Weighted or unweighted Box Step ups
(light weight – this is a gymnastic movement)

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DAILY MINDSET

“Character is the willingness to accept responsibility for one’s own life. It’s the source from which self-respect springs.”

~Joan Didion

“Owning actions” often brings a somber tone to it.

We can adjust that, for the better.
And the quote above offers an angle on how we can do that.

Instead of carrying a “fault” theme, we can take a different lens to ownership. That of positive control.

Take for example “not getting the job”.

We can decide that we won’t own it, and say something along the lines of “the recruiter was just playing favorites”. From this point, where does one go next? Are we qualified enough, and for reasons outside of our control… we just didn’t get the job? And that if the same thing happens tomorrow, we’re doomed for a repeat?

Now let’s flip. Let’s say the same person decides they will own “not getting the job”.
They decide that they want to become over-qualified. They sign up for the next course to push their accreditation to the next level, resulting in an even stronger, smarter, and more powerful candidate.

One person has control over the next step, and uses it to their advantage.
One does not, and stays exactly where they are.

We owe it to ourselves to stay in the driver seat.

Ary is crushing the barbell complex during Open 21.4!

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WOD

“Emergency Brake”

For Time:
30/24 Calorie Assault Bike
30 Power Cleans (115/85)
30/24 Calorie Assault Bike
30 Front Squats (115/85)
30/24 Calorie Assault Bike
30 Squat Cleans (115/85)

* Work in 2 Minutes On + 1 Minute Off
* Athletes Pick Up Where They Left Off in the Chipper
* Score is Completion Time, Including Rest Time
* 8 Round Cap

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DAILY MINDSET

“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.”

~Simon Sinek

When we sit on this quote for a moment, we can draw a parallel to a recent experience.

Think back to a recent experience that was full of change. Was it uncomfortable? Of course it was.

Now take that same experience and pretend as if those changes were briefed to you on January 1st, and they steadily took place over the course of the calendar year. Would it feel different?

I think so too.

The underlying message is that we don’t fear change. We only fear the speed of change. When we are able to take a step back and see the “uncomfortableness” for what it is, we can find a stronger perspective.

Remind ourselves of this the next time change elicits that unique feeling in our stomach.
For awareness, as always, is the key.