John is showing he’s still got it with a 215# 3 rep Power Clean!

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WOD

“Total Whine”

10 Minutes:
Establish Heavy Set of 3 Bench Press

Rest 5 Minutes

8 Minutes:
Max Calorie Bike

Rest 5 Minutes

2 Minutes:
Max Double Unders

HOME GYM

5 Rounds:
1 Minute Double Dumbbell Floor Press
1 Minute Double Unders
1 Minute Shuttle Runs (10 Meters)
1 Minute Rest

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DAILY MINDSET

“If you know your opponent, but not yourself, you will lose 100% of the time.”

~Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.

Leonor takes her mobility very seriously!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join. This is a great way to have a chance to see each other and get a good yoga sesh in, even if it’s just through Zoom!

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WOD

“Fire Alarm”

For Time:
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”

1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees 🙂

HOME GYM

On the Minute For As Long As Possible:
7 Double Dumbbell Thrusters
7 Double Dumbbell Bent Over Rows
7 Burpees 🙂

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DAILY MINDSET

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.”

~Confucius

We’re drawing close to one of the most memorable years of recent decades… 2020.
As we enter 2021, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.

Imagine we’re sitting together in a coffee shop… and it’s the end of 2021. Just about a year from today.
And I ask you,
“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2021?”
“Did you set any goals that you set, but happened to miss? What would you change?”
“And last question… now with 2021 in hindsight, what do you think are your major growth areas for 2022?”

It’s the “Murph” Squad! Even Chayden came for the party!

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WOD

Deadlift

Heavy 6-4-2

Hot & Bothered

AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks (50/35)
20 Box Jumps (24″/20″)
10 Deadlifts (245/165)

HOME GYM

AMRAP 15:
30 Single Dumbbell Hang Clean and Jerks
30 Lateral Hops Over Dumbbells
30 Double Dumbbell Deadlifts

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DAILY MINDSET

A short story to share.

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.

Our own judgement can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.

Movin with the bike train!

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Dear valued members,

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WOD

“Cap and Gown”

5 Rounds For Time [30 Minute Cap]:
40 AbMat Sit-ups
30 Russian Kettlebell Swings (53/35)
20 Hand Release Push-ups
1,000/800 Meter Bike

HOME GYM

5 Rounds For Time:
40 Sit-ups
20 Hand Release Push-ups
10 Single Dumbbell Devil’s Press (5 Each)

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DAILY MINDSET

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.”

~General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.

It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.

To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.

Even when every damn reason tells us we can’t… let’s go. That’s what we do.

Becky and Lauren are twinning it up!

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Dear valued members,

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WOD

“Double Check”

On the 4:00 x 5 Rounds:
50 Double Unders
20/15 Calorie Row
10 Front Squats (155/105)

HOME GYM

On the 4:00 x 5 Rounds:
50 Double Unders
10 Double Dumbbell Front Squats
100 Meter Double Dumbbell Farmer’s Carry

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DAILY MINDSET

Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.

The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.

The great thing about Epigenetics is that we’re all born with it.
Forget what you were born with. And focus about what you can become.

Sarai and Shea are working through rounds of “Cindy” during Fridays WOD!

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Announcement: This year we have decided not to hold our annual Ugly Sweater Holiday Party. While we are so sad about this, we are excited to be having an Ugly Sweater contest the week of Christmas! Wear your Sweater to any of the WOD’s December 21st through December 24th and we will take your picture and give out prizes! Thank you for understanding. We can’t wait to see what you guys come up with!

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WOD

Power Clean

Build to a Heavy Set of 3

“Black and Blue”

5 Rounds For Time:
10 Power Cleans (135/95)
10 Burpees 🙂

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DAILY MINDSET

“If you aren’t going all the way, why go at all?”

~Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.

A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.

If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold.

So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

We sprint into the water.

Post WOD bro recovery sesh!
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Announcement: This year we have decided not to hold our annual Ugly Sweater Holiday Party. While we are so sad about this, we are excited to be having an Ugly Sweater contest the week of Christmas! Wear your Sweater to any of the WOD’s December 21st through December 24th and we will take your picture and give out prizes! Thank you for understanding. We can’t wait to see what you guys come up with!

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WOD

“Eighteen Wheeler”

AMRAP 18:
18/15 Calorie Assault Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

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DAILY MINDSET

“You can’t build on top of success you don’t acknowledge.”

~Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Don’t forget to spend some time this weekend to work on your mobility!

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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

“Shiplap”

EMOM 20:
1st Minute: Calorie Row
2nd Minute: AbMat Sit-ups

Score is Lowest Row + Lowest Sit-up Round

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DAILY MINDSET

“Perfection can be spelled with the word paralysis.”

~Churchill

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

Now this survival mechanism is amazing for avoiding actual real-life dangers. But the healthy ones… it can also prevent if we aren’t mindful.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And put them where they belong, because it’s time to get to work.

The 6am getting their ride on!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join. We are now asking that you sign up on the Mindbody App for Saturday Yoga.

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WOD

“HarDTop”

On the 4:00 x 5 Rounds:
400 Meter Run
1 Round of “DT” (155/105)

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DAILY MINDSET

“All progress depends on the irrational person.”

The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.

Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.

Julie is settling in to the Devils Presses during Thursdays Team WOD!
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WOD

“Tread Water”

For Time:
2,000/1,600 Meter Row
150 Double Unders
10 Rounds of “Cindy”

1 Round of “Cindy”:
5 Pull-Ups
10 Push-ups
15 Air Squats

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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.