Thursday January 21, 2021

Happy Birthday Laura!

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WOD

“Ketty”

5 Rounds For Time:
400 Meter Run
30 Kettlebell Swings (53/35)
30 Step Back Lunges

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DAILY MINDSET

“I was complaining I had no shoes, until I met a man who had no feet.”

~Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted.

Wednesday January 20, 2021

Mondays post WOD aftermath!
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WOD

“Cho To-Go”

AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (135/95)

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (155/105)

Rest 5 Minutes

AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (185/135)

1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks

Choose weights that allow for:
1st Round: 3 Unbroken Rounds When Fresh (Light-Moderate)
2nd Round: 2 Unbroken Rounds When Fresh (Moderate)
3rd Round: 1 Unbroken Round When Fresh (Moderate-Heavy)

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DAILY MINDSET

“I attribute my success to this – I never gave, or took, any excuse.”

~Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Tuesday January 19, 2021

Dustin and Lauren are working on their 2021 fitness with new goals and getting better every day!

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WOD

Body Armor

2 Sets:
1 Minute Banded Pull-Aparts
1 Minute Side Plank (Each Side)
1 Minute Banded Front Plank

“Double-Edged”

7 Rounds For Time:
500 Meter Assault Bike
30 Double Unders
10 Burpees 🙂

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DAILY MINDSET

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.”

~Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.

Monday January 18, 2021

As always Baylie is looking strong and focused throughout her Overhead Squats!

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WOD

Barbell Complex

On the 1:30 x 6 Sets:
1 Power Snatch
3 Overhead Squats

“Top Shelf”

AMRAP 15:
21 Wallballs (20/14)
12 Power Snatches (95/65)
15 Toes to Bar
12 Overhead Squats (95/65)

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DAILY MINDSET

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”

~James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

Sunday January 17, 2021

Lauren is demonstrating what a perfect Push-Up looks like!

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

“Out of the Box”

For Time:
20 Box Jumps (30″/24″)
40 Strict Press (75/55)
600 Meter Run
80 Russian Kettlebell Swings (70/53)
600 Meter Run
40 Strict Press (75/55)
20 Box Jumps (30″/24″)

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DAILY MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.”

~Michelangelo

A quote from a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Let’s get to work.

Saturday January 16, 2021

No one can catch Sergey as he leads the pack on the Rower!

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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

“Heavy Machinery”

5 Rounds For Reps:
1 Minute Max Calorie Bike
1 Minute Max Power Cleans (135/95)
1 Minute Max Burpees
1 Minute Rest

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DAILY MINDSET

“I define anxiety as experiencing failure in advance.”

~Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.”

Friday January 15, 2021

Alexis is crushing it as she works through her Thrusters!

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WOD

Barbell Complex

On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press

“Blitzen”

5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (115/85)

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DAILY MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.”

~Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Thursday January 14, 2021

Casey is taking advantage of every little bit of sunshine she can as she works through her Hand Release Push Ups!
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WOD

“Wunderful”

10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups

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DAILY MINDSET

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.”

~Muhammad Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:

Failure.

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Wednesday January 13, 2021

Christy is all smiles are she works through rounds on the dreaded Assault Bike!

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WOD

“Control-Alt-Delete”

On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Assault Bike

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DAILY MINDSET

“When I write, I feel like an armless, legless man with a crayon in his mouth.”

~Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK… it’s part of the way.

Tuesday January 12, 2021

Bet you didn’t know there’s a girl color code for the noon WOD!

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WOD

“DelighT”

AMRAP 15:
12 Box Jump Overs (24″/20″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees 🙂
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)

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DAILY MINDSET

“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.”

~Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.