Julie is working her way up to a heavy Snatch!

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WOD

“Deviled Leggs”

5 Rounds:
25′ Single Dumbbell Front Rack Walking Lunge (50/35)
25 Wallballs (20/14)
25′ Single Dumbbell Front Rack Walking Lunge (50/35)
10 Single Arm Devil Presses (50/35)

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DAILY MINDSET

“Give more. Give what you didn’t get. Drop the old story.”

~Unknown

Self-identity is a weapon. A weapon that can be on either side of the trench.

When we think about this quote, we might be thinking of our past. And if you’re human, chances are that at some point in your life you held onto a “bad memory”. It would manifest into our daily lives in a unique way, and potentially frequently.

Every individual and experience is different, yet there is a commonality at the bottom line of all of ours… that here today, we can continue to be impacted by them.

Think about the way you think.
Who is directing our lives?
Will we let it be the past, or should we be the ones writing the story?
It is never too late to pick up the pen.

The past does not define who we have to be today.
Be the change you want to see.

Leonor is working on her core strength and stability!

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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

“Swolly Swolly”

For Time:
10-9-8-7-6-5-4-3-2-1:
Strict Handstand Push-Up
Weighted Pull-ups

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DAILY MINDSET

“If you want to be truly successful at it, you cannot be content with pretty good.”

~Tim Grover

Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.

How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this.

What actions this week have been “pretty good”?
When these opportunities come around next week, what will we do differently?

Beach Body Bench day!

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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

“Not A Smooth Operator”

AMRAP 20:
30 Overhead Squats (95/65)
30 Toes to Bar
30 Pistol Squats
800m Run

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DAILY MINDSET

Attitude

~by Charles Swindoll
“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts.
It is more important than the past, than education, than money,
than circumstances, than failures, than successes, than what other people think or say or do.
It is more important than appearance, giftedness, or skill. It will make or break a company … a church … a home.
The remarkable thing is we have a choice every day regarding the attitude
we will embrace for that day. We cannot change our past
We cannot change the fact that people will act in a certain way.
We cannot change the inevitable.
The only thing we can do is play on the one string we have,
and that is our attitude …
I am convinced that life is 10% what happens to me,
and 90% how I react to it.
And so it is with you … we are in charge of our Attitudes.”

Upside down girl power!

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WOD

Clean and Jerk Technique

5 Sets For Quality:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk

* Pause For One Second In the Catch of the Clean
* Pause For One Second In the Dip of the Jerk

“In The Air Tonight-ish”

10 Rounds For Time:
3 Power Clean and Jerks (135/95#)
6 Ring Dips
9 Kettlebell Swings (53/35#)

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DAILY MINDSET

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.”

~James Clear

Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks.

When we look at the work behind the closed doors, we start to see what talent really is.

Hard, committed, unwavering effort.
Never fooled by those that “make it look easy”, as easy doesn’t happen by accident.

To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… it’s invigoration. It’s proof that we too can reach those heights… if we, that is, put in the work.

So let’s get to it.

James is working hard to get through the Thrusters during Mondays WOD!

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WOD

“Back Squat Pyramid”

For Load:
6-4-2-2-2-4-6

Bonus…Part 2:

“On The Nose”

1 Round For Time:
400m Run
50 Air Squats
40 AbMat Sit-ups
(6:00 CAP)

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DAILY MINDSET

“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”

To the carpenter, no two jobs are the same.
Despite years of experience, the carpenter knows their toolbox is only as good as their last project.

Think of every skill we practice as a vote towards a larger goal.
The goal to always build the toolbox.
To never accept things because of a way we did them in the past. To always stay open to the next “tool”.

As students of our craft, we can draw many similarities to the carpenter.
Let’s treat every “job” as an opportunity to build, but not just in a single way.
The project, but also, the toolbox.

Baylie absolutely crushed the Snatch workout during the Quarterfinals last weekend!

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WOD

“I Will Survive”

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
5 Power Snatches (135/95#)

Rest 5:00

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
10 Power Snatches (95/65#)

Rest 5:00

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
15 Power Snatches (75/55#)

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DAILY MINDSET

“The goal is not to be perfect by the end. The goal is to be better today.”

We are “completionists” by nature. We aren’t a group to half-complete tasks. We finish things. But in that desire to achieve the endstate, we must be mindful of the other edge of the sword.

If we have one eye on the finish line, we’ll only have one eye on the path directly ahead. The only task that matters, right here and now.

Keeping an eye on the prize can be misleading. We set clear, actionable objectives, but we don’t become obsessed with them. We become obsessed with the now. Keeping our eyes focused on making today a masterpiece is all that matters.

Brick by brick.

Thanks to everyone that came on Saturday to cheer on Heather, Julie, and Baylie! 

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WOD

“Single Tasking…Kinda”

AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35#) (24/20″)
12 Single-Arm Dumbbell Clean & Jerk (50/35#)

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DAILY MINDSET

“The grass isn’t greener on the other side. The grass is greener where you water it.”

What if someone told you that everything you need to succeed in your goals is right in front of you?

It might be hard for us to believe them. But why?

Comparison is often the reason. We look to someone who has already reached their success, and we convince ourselves that what we have just isn’t enough. It can cut us at the knees, as we now run the risk of never even trying with what we are, and where we are, today.. Roadblocked, by our own comparisons.

But what if someone tells you the same thing, and, you don’t have the opportunity to compare? That it’s a new endeavor the world has never seen?

The illusion of the “greener grass” is nothing but a trap. There’s only delay and cancellation as results. It’s a distraction from the single resource that truly matters: hard work.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

 

Great Job to Heather, Baylie, and Julie on the Quarterfinals this weekend, you girls seriously crushed it!

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Happy Birthday Emily!

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WOD

“Acid Reflux”

5 Rounds For Time:
15 Chest-to-Bar Pull Ups
12/9 Calorie Assault Bike
9 Thrusters (115/85#)

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DAILY MINDSET

“When doing your risk analysis, how do you measure the risk of doing nothing?”

There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.

Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.

A lens to view these decisions through, is to put us 10 years from now.
What is is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?

Sometimes the biggest risk is never taking one.
Sometimes we just need to jump, and build our wings on the way down.

Have you worked on your mobility this weekend?!

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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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Happy Birthday Nathan and Gabe!

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WOD

“ANNIE ON THE RUN”

For Time:
50-40-30-20-10*
Double-Unders
Abmat Sit-Ups
*After every round, complete a 200m run carrying a medicine ball (20/14)

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DAILY MINDSET

“It’s not that I’m so smart, it’s that I stay with problems longer.” 

~Albert Einstein

Adaptation is our most powerful weapon.
And it’s not limited to what we do inside the gym.

When we think back to a workout, where we spur adaptation, we can all agree that it’s quite the experience. And it’s freaking hard (which is why we love it). When we are working through something on the cerebral level, shouldn’t we expect a similar struggle?

Both for mind and body… this is where the magic happens.
Inside the gym and out, embrace challenges one and the same.
A chance to learn, grow, and come back even stronger than before.

Ary is working hard to finish her Jerk during the lifting complex that was 21.4!

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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

“FISH OUT OF WATER”

For Time:
2,000 Meter Row or 1 Mile Run
Straight into…
10 Rounds of “The Chief” (155/105)

1 Round of “The Chief”:
3 Power Cleans
6 Push-Ups
9 Air Squats

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DAILY MINDSET

“Success is not owned. It’s leased. And rent is due every day.”

~J.J. Watt”

Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

It’s perhaps because success isn’t a finish line. And that true success is a life-long journey. And rent is due, every day.