Wednesday June 17, 2020

We would like to congratulate Traci and Jake for being our PR winners for the month of May! These two not only crushed it in May, but thrived during the 6 weeks of closure. Great job you two!
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WOD

“Speed Dating”
5 Rounds:
AMRAP 2:
2 Rounds “Cindy”
Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
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DAILY MINDSET

 

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.”

~Newton

There is a difference between understanding what we need to do, and actually doing it.

Most people don’t have an issue knowing what they need to do. They make goals, lists, priorities, to-do’s. But despite it being buttoned up on paper – the separation lies in execution.

We anticipate the work of the entire project, and… it becomes paralyzing. In those moments, we need to remind ourselves that we aren’t looking to gather the energy to finish. We are looking to gather the energy to just start. Whether it’s the search of a new job, a new PR, or even a significant other, we just need to take that first step in the process. The rest has its way of falling into place. For an object in motion, tends to stay in motion.

Tuesday June 16, 2020

Welcome back Ary!

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Happy Birthday Becky!

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WOD

“Pay Dirt”
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)

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DAILY MINDSET

 

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

~Reba McEntire

Wishbone: The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?

Backbone: The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.

Funnybone: The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.

Monday June 15, 2020

Good morning to you too Bob!

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WOD

“thank u, next”

5 Rounds:
30 Double Unders
15 Thrusters (75/55)

Directly Into…

5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)
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DAILY MINDSET

“When you have to make a choice and you don’t make it, that itself is a choice.”

~William James

Every day, we are either moving to, or away from our goals. There is no such thing as standing still. When we wait to “tomorrow”, whether it’s valid or not, we’re taking action.

In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on the things we didn’t.

Will our life be determined by action, or inaction? Will our life be on purpose, or by accident?

Sunday June 14, 2020

Happy Sunday! Everybody Jump, Jump!

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WOD

“Little Giants”

5 Giant Sets:
10 Double Dumbbell Romanian Deadlifts
15 Plank-ups
20 Weighted Glute Bridges
25 AbMat Sit-ups

Rest 1 Minute Between Rounds

GENERAL WARM-UP

1 Minute Each

Glute Bridges Video
Single Leg Glute Bridges (30 Seconds Each Side) Video
Glute Bridge Walkouts Video
Flutter Kicks Video
Shoulder Taps Video
Down Dog Video
Push-up to Down Dog Video

MOBILITY

Chest Stretch on Floor [Right]: 45 Seconds

Video

Up Dog: 30 Seconds

Video

Chest Stretch on Floor [Left]: 45 Seconds

Video

Up Dog: 30 Seconds

Video

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DAILY MINDSET

“One of the sincerest forms of respect, is actually listening to what another has to say.”

~Brian McGill

Everyone hears things.
But not everyone listens.

Just hearing the words of another is to scratch the surface. It’s often here where we can turn into our own thoughts, thinking about what we are going to say next. The listening has stopped at this point, as the focus is elsewhere now. We’re simply now awaiting for our turn to speak.

What if we changed those efforts around? Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating and taking their perspective. It is said that 80% of communication is non-verbal.

Listen not with the intention to respond, but with the intention to understand.

Saturday June 13, 2020

James and Traci working their way through the Box Jumps of “Fight Gone Bad”!
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Happy Birthday Christy!

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Reminder: Heather will be teaching Zoom Yoga today at 9:00am! Click here to join.

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WOD

“Wedding March”

For Time:
50 Burpees
1 Mile Run
75 Hang Power Snatches (65/45)
1 Mile Run
100 Meter Walking Lunge
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DAILY MINDSET

 

“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth”

~Marcus Aurelius

We’ve all had those moments where we “hear what we want to hear”. It brings light to how powerful our perceptions can be. And a humble reminder that it’s not so easy to truly be open-minded. We will have opinions and biases, as human beings. But the only time these opinions and biases do us wrong, is when we believe they are facts.

Are there things we do throughout our day, just because we have in the past?
Or because someone else has shown/told us to do so?
If we “accept”, for example, our habits, we become blind to potential improvements.

Is there something we can change for the better in our lives? If there is no right or wrong, and everything is opinion and perspective, where can we put some more thought, potentially leading to a better way?

Friday June 12, 2020

Kamrie is all smiles as she comes in from her run!
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Happy Birthday Dustin!

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It’s Benchmark Friday!

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BENCHMARK WOD

“Fight Gone Bad!”
Compare to 11/22/19
Three rounds of:
Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Burpees 🙂

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

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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

When obstacles arise, we often find ourselves at a crossroad. One option is that we can allow the adversity to adjust our goal, moving into a state of compromise. The other option is that we keep the destination… and adjust the sails.

If our reaction under adversity is to compromise the goal and make it a bit easier, we’re now simply continuing on to “check the box”. But goals aren’t meant to be checked – they are meant to change us. And anything of that magnitude is going to be mother-freaking-hard.

Let’s make it part of our identity – when times get hard, we go harder.

Thursday June 11, 2020

Austin completed his first Muscle-Up WOD on Tuesday, and he crushed it!
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WOD

“Sleepy Hollow”

Tabata Intervals [8 Rounds of :20 Work + :10 Rest]:

Bike Calories
Single Dumbbell Strict Press (Alternate Arms Every Round)
Hollow Hold
Push-ups

*Complete All 8 Rounds at Each Station Before Advancing

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DAILY MINDSET

 

“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.”

~Mohammed Ali

One of the greatest to enter the boxing ring summarizes his legacy in a single sentence.

Who we are today, is a direct reflection of our choices yesterday. And who we will become tomorrow, will be a reflection of the choices we make today. There’s no talent here. No born ability. Only choices.

Wednesday June 10, 2020

Casey is always pushing hard to get the most out of her workouts!
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WOD

“Double Knot”

For Time:
100 Double Unders
21 Strict Pull-ups
21 Squat Cleans (135/95)
75 Double Unders
15 Strict Pull-ups
15 Squat Cleans (135/95)
50 Double Unders
9 Strict Pull-ups
9 Squat Cleans (135/95)

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DAILY MINDSET

 

“Everyone makes mistakes. Not everyone owns them.”

Learning starts with ownership.

No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and moving parts. But even there, even when it’s easy to blame the situation or another… let’s look inward.

To ask ourselves the simple question – “What could I have done better?” The pitfall is to think of what others could do, but that’s the immediate back door out of improvement. Everything starts with taking responsibility.”

Tuesday June 9, 2020

Julie and Christian are leading the 6am back from the Farmers carry!
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WOD

“Quarter Zip”

AMRAP 25:
400 Meter Run
4 Ring Muscle-Ups
8 Kettlebell Swings (70/53)
12 Kettlebell Reverse Lunges (70/53)

*Sub Muscle-Ups with 8 Ring Rows and 8 Ring Dips

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DAILY MINDSET

“Attempt the impossible, in order to improve your work.”

~Brian Tracey

Enter certain failure (the impossible), to improve.

At first, that seems a bit ridiculous. Yet, as much of an oxymoron as it seems, by making mistakes, by reaching outside our comfort zone, by truly feeling stupid… we become smarter.

The paradigm shift is to get away from trying things, purely to succeed. And to instead try things, to learn. To grow a sense of curiosity and belief that everything is a chance to grow. Trying things with the intention to learn changes our definition of what a “failure” is. We begin to look at things as opportunities, versus pass/fail assessments.

We recognize that our body adapts to physical stress, but it’s easy to forget that our brain functions the same way. Much like how reaching for the PR snatch feels like an impossibility at the time, we just need to try.

Monday June 8, 2020

Happy Birthday Katie and Jake!

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WOD

“Sweat Sixteen”

AMRAP 16:
100 Meter Farmers Carry (50’s/35’s)
20 Deadlifts (135/95)
30 AbMat Sit-ups

DAILY MINDSET

“As is a tale, so is life: not how long it is, but how good it is, is what matters.”

~Seneca

It’s a cliche to say life is short.
Yet, life is plenty long. If that is, we spend it intentionally.

At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in a different way. Instead of focusing on doing more, on accomplishing more… appreciate more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.

If we can live with both intention and gratitude, life will be plenty long.