Don’t forget to get some mobility in this weekend, your body will thank you!
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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

“Merry Go ‘Round”

For Time:
400 Meter Single Dumbbell Farmers Carry (50/35)
70/50 Calorie Assault Bike
200′ Walking Lunge
70/50 Calorie Assault Bike
400 Meter Single Dumbbell Farmers Carry (50/35)

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DAILY MINDSET

“Stay committed to your decisions, but stay flexible to your approach.”

~Tony Robbins

We can’t always see what is ahead on the windy road. We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

Klea’s not letting a little ankle injury get in the way of his fitness!
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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

“Space Needle”

For Time:
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run
50 Alternating Dumbbell Power Snatches (70/50)
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run

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DAILY MINDSET

“Water the flowers, not the weeds.”

Imagine your vision being a water hose. And wherever your attention goes, you water. Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true. Check in with ourselves today. Are we watering the flowers, or the weeds?

The 8amers having the time of their lives working through the Clusters during Mondays WOD!
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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

“Buy, Buy, Buy”

AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats (165/115)

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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.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Have you been getting “The Dan Stretch” in? Your body will thank you!
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WOD

“Wheelie Time”

5 Rounds:
30 Push-ups
20 Deadlifts (155/105)
10/7 Calorie Assault Bike

1 Minute Rest Between Rounds

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DAILY MINDSET

“If you aim at nothing, don’t worry… you’ll hit it.”

A clear and defined goal seems like an obvious first step. However, it is often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

The 6amers working through the clusters during Mondays WOD!
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WOD

“Kicking & Screaming”

AMRAP 20:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)

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DAILY MINDSET

“What is important is seldom urgent, and what is urgent is seldom important.”

~Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks. Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end. Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

Lauren is showing her jumping skills during Saturdays Hero WOD!
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WOD

“Charlie Brown”

On the 15:00 x 2 Rounds:
800 Meter Run
40/30 Calorie Assault Bike
40/30 Calorie Row
200 Meter Dumbbell Run (50/35)

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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.

 

Tanya is showing her “31 Heroes” support with the original shirt!
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WOD

Squat Clean Thruster

Build to a Heavy Single

“Granola Bar”

AMRAP 12:
7 Clusters (135/95)
14 Lateral Burpees 🙂 Over Barbell

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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. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we werepsyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

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 to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Happy 6th/40th Birthday Buddy!

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WOD

“Time Capsule”

On the 3:00 x 5 Rounds:
40 Double Unders
200 Meter Run

Time Remaining:
Max Strict Pull-ups

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DAILY MINDSET

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create 31Heroes to remember our fallen heroes and take care of their loved ones.

If you would like to donate to the 31 Heroes foundation click here.

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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

“31 Heroes”
Compare to 8/10/19
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
400 Meter Continuous Sand Bag Run (Lg/Sm)

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

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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. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in 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. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that 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.

When we go to work, we show up to put in a championship performance.

When we have family over for dinner, we show up to put in a championship performance.

When we go to the gym to train ourselves, we show up to put in a championship performance.

Sam is working his way up in weight during the Barbell Complex of Wednesdays WOD!
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WOD

“Free Agent”

6 Rounds For Time:
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Chest to Bar Pull-ups

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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. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first 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. 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 win. That’s what we do.