Estee is leading the pack on a nice stroll going nowhere!

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Happy Birthday Landan!

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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

“Hand Warmer”

AMRAP 20:
2 Rope Climbs
20 Kettlebell Swings (53/35)
40 AbMat Sit-ups

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DAILY MINDSET

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.”

~Derek Jeter

Whether we believe in talent or is irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Lauri and Lauren are getting some good use of the new Wall Ball targets! Have you tried them yet?

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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

“Girls Gone Wild”

In teams of two complete the following for time:
Run 1 Mile
“Karen”
150 Wall Balls (20/14)
“Isabel”
30 Power Snatches (135/95)
“Grace”
30 Clean and Jerks (135/95)
Run 1 Mile

*Run both miles together, partition the reps of “The Girls” between the two partners however you choose

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DAILY MINDSET

“Belief is irresistible.”

~Phil Knight

Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.

Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

Who’s ready for The Pull-Up bar and some heavy lifting!

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Attention: If you are coming to a heat time in the evening make sure to show up 15 minutes before your heat to get warmed up! If you are coming to a day time WOD you can just show up on time.

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OPEN WOD 21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

95/65lb. for the front squats and thrusters

Time cap: 15 min.

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

OPEN WOD 21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Click here for movement standards and scaling options.

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DAILY MINDSET

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.”

~Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.

Bob is getting work done!

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Happy Birthday Dan and Scott!

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WOD

“Goat Day”

On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2

-or-

“Finals Week”

On the Minute x 20:
Minute 1: Max Power Cleans (135/95)
Minute 2: 200 Meter Run

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DAILY MINDSET

“Success at anything, will always come down to this. Focus and effort. And we control both.”  ~Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

Casey is digging deep as she works through the Dumbbell Snatches during her re-do of 21.2!

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WOD

“Dia-bolical”

For Time:
500 Meter Bike, 21 Deadlifts (225/155)
500 Meter Bike, 42 Hand Release Push-ups
500 Meter Bike, 15 Deadlifts (225/155)
500 Meter Bike, 30 Hand Release Push-ups
500 Meter Bike, 9 Deadlifts (225/155)
500 Meter Bike, 18 Hand Release Push-ups

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DAILY MINDSET

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.”

~Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

Is this Open workout 21.2 or prison? 

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WOD

“The Old Block”

For Time:
50 Wallballs (20/14)
40 Box Jumps (24″/20″)
30 Lateral Barbell Burpees  🙂
20 Power Snatches (115/85)
1,000 Meter Row

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DAILY MINDSET

“Enthusiasm is common. But endurance, is rare.”

~Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically predetermined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.

Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

Heather takes her form, and St. Patricks Day very seriously!

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Reminder: Make sure to submit your CrossFit Games Open score no later than 6:00pm this evening! Click here to submit.

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WOD

Push Jerk

5-4-3-2-1

“Divide & Conquer”

AMRAP 15:
30 Double Unders
15 Push Jerks (135/95)
30 Double Unders
15 Toes to Bar

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DAILY MINDSET

“If you want to improve, be content to be thought foolish, and stupid.”

~Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Lauren is demonstrating her incredible mobility with some heavy Sotts presses!

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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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“Take a Lap”

4 Rounds:
40 Second Hanging L-Sit
200 Meter Farmers Carry (50’s/35’s)
1 Minute Side Plank (Each Side)

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DAILY MINDSET

“You must expect great things of yourself before you can do them.”

~Michael Jordan

The level of effort we will put in today will be relative to what we believe we can accomplish.

If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.

But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.

That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?

Casey is taking advantage of the sunshine as she works through her Kettlebell Swings! HAPPY BIRTHDAY CASEY!!

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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

For Time (in a Team of 3):
100 Wall Ball Shots (20/14 lb)
100 Pull-Ups
100 Sit-Ups
200 Air Squats
100 Push-Ups
100 calorie Bike
100 Kettlebell Swings (53/35 lb)

*One partner works at a time. Partition the work among partners as needed.

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DAILY MINDSET

“Life is a wonderful, wonderful opera… except that it hurts.”

~Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.

Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

Becky is showing everyone that age is just a number! Here she is crushing the Wall Walks during 21.1!

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Attention: If you are coming to a heat time in the evening make sure to show up 15 minutes before your heat to get warmed up! If you are coming to a day time WOD you can just show up on time.

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OPEN WOD 21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50/35-lb. dumbbell, 24/20-in. box

Time cap: 20 min.

Click here for movement standards and scaling options.

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DAILY MINDSET

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.”

~Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.