Erin is working through the Rope Climbs during Thursdays WOD!
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Attention: Due to the Mount Timpanogos hike this Saturday, there will be NO Yoga. It will be back next week! Thanks for understanding!
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WOD

Back Squat

Heavy 7-5-3

“21 Savage”

For Time:
75/50 Calorie Assault Bike
21 Double Dumbbell Front Squats (50’s/35’s)
21 Double Dumbbell Push Presses (50’s/35’s)
21 Double Dumbbell Hang Clusters (50’s/35’s)

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DAILY MINDSET

“The Marshmallow Experiment”

The experiment conducted decades ago began by bringing in children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.

Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later.

Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.

The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.

The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.

The 8am is lunging into their Thursday with glutes of steel!
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WOD

“Buttercup”

On the 3:00 x 5 Rounds:
2 Rope Climbs
25 AbMat Sit-ups
5 Deadlifts

*Your score for each round is the weight lifted on the deadlifts. The goal is to build to a heavy set of 5 over the 5 rounds.

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DAILY MINDSET

“Head, Heart, Hands.”

~Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?

Head, Heart, Hands. Our reasons are what will reap our results.

Gabe’s face says it all! CrossFit can be so hard, and yet so rewarding!
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WOD

“Kelly Rowland”

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of “Kelly”:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wallballs (20/14)

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DAILY MINDSET

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.”

~Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison. He had no bed. He was routinely put in solitary confinement, with no end in sight. He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailer to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

Flashback to a few weeks ago when Derek had the great idea to do 225 pound “DT”!
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WOD

“4EVER”

AMRAP 4:
27/21 Calorie Assault Bike
27 Burpees 🙂
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Assault Bike
21 Burpees 🙂
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/12 Calorie Assault Bike
15 Burpees 🙂
15 Pull-ups

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DAILY MINDSET

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.”

~Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Ary has been working on her kip for her Toes to Bar and she is killing it!
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WOD

“It’s Goin’ Down”

21-18-15-12-9:
Hang Power Snatches (75/55)
Thrusters (75/55)

After Each Set: 30 Double Unders

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DAILY MINDSET

“Trade your expectation for appreciation, and the world changes around you.”

~Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is, however, much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we getto wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Don’t forget to take care of your recovery this weekend and get some mobility in!

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Reminder: Sunday Open Gym is back! Sign up with the Mindbody App to get your weekend WOD on between 8:00am and 10:00am this Sunday!
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WOD

“3…2…1…Rest”

3 Rounds:
AMRAP 3: Calorie Row
AMRAP 2: Burpee Box Jumps (24″/20″)
AMRAP 1: Calorie Bike

Rest 2 Minutes Between Rounds

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DAILY MINDSET

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness. Adversity is the way to greatness. This is the championship mindset.

Who did it better, Dave 08 or Jack? Like father like son!

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Reminder: Sunday Open Gym is back! Sign up with the Mindbody App to get your weekend WOD on between 8:00am and 10:00am this Sunday!
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Reminder: Heather will be teaching 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

“1-800-Macho-Man”

3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)

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

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DAILY MINDSET

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.”

~Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Sometimes you just need a little step aerobics!
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It’s Benchmark Friday!

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Benchmark WOD

“Strict Nicole”
Compare to 5/21/19
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Strict Pull-Ups

*Your score is your Strict Pull-Ups.

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DAILY MINDSET

“What you resist, persists”.

What would you think about if I told you to not think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what to do.

Let’s turn “don’t slow down” on that last 400 meter run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Marty is working on his strength with the Hang Power Cleans during Tuesdays WOD!
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Happy Birthday Lucky!

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WOD

“Dumbo”

5 Rounds [25 Minute Time Cap]:
21/15 Calorie Assault Bike
18 Alternating Dumbbell Power Snatches (50/35)
15 Burpees 🙂
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)

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DAILY MINDSET

“Hope and despair are both self-fulfilling prophecies.”

~Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong? Or are we focused on what will make it go right?

 

Have you been getting your mobility in? Ellen has, and it has really been paying off!
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WOD

“Shoot Your Shot”

AMRAP 18:
45 Wallballs (20/14)
30/24 Calorie Row
15 Deadlifts (275/185)

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DAILY MINDSET

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?