Sunshine and blue skies makes for a great WOD!
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WOD

“Hot Route”
AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)

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DAILY MINDSET

 

“There is but one degree of commitment; total.”

~Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.

Great job Casey and Justin for competing in the “Battle Forged Throwdown” last Saturday!
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WOD

“7-on-7”

AMRAP 7:
4 Bar Muscle-Ups (4 Strict Pull-Ups)
8 Front Squats (185/135)
12/9 Calorie Bike/Row
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-Ups
8 Front Squats (155/105)
12/9 Calorie Bike
16 Toes to Bar

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DAILY MINDSET

 

“One can have no smaller or greater mastery, than mastery of oneself.”

~Leonardo DiVinci

Leonardo DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.

The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all.

The one person that will stop of us from doing what we want to do, looks back at us in the mirror.
It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.

It’s you versus you.

Leonor and Brenda are absolutely crushing it!
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WOD

“Wallflower”

AMRAP 15:
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold

WORKOUT VIDEO OVERVIEW

Click Here

GENERAL WARM-UP

6 Minutes For Quality:
5 Inchworm to Push-ups Video
10 Arch-ups Video
15 Second Hollow Hold Video
20 Second Air Squat Hold (Parallel)

MOBILITY

Pike Stretch: 45 Seconds

Video

Pigeon Pose + Wrist Stretch: 45 Seconds (Each Side)

Video

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DAILY MINDSET

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect”

~Ralph Waldo Emerson

We have a choice – to believe that life is happening to us, or that we are fully in control.

That life is by accident, or, that life is a direct reflection of the choices that we make. We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story, that we are the writers of our script.

At the end of the day, are we going to allow our life to be dictated to us by chance, or by choice?

Happy Birthday Ellen!

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

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WOD

“Groundhog Day”

For Time:
600 Meter Run
50 Kettlebell Swings (53/35)
400 Meter Run
30 Chest to Bar Pull-ups
200 Meter Run With Kettlebell
30 Chest to Bar Pull-ups
400 Meter Run
50 Kettlebell Swings (53/35)
600 Meter Run

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DAILY MINDSET

 

“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.”

~Daniel Ping

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires to be. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. If our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, if we carefully do it, we can get the playdough to soften. One droplet of water at a time, with patience, it starts to move again. The playdough is restored, and takes whatever shape it wants next.

What is important here is that the playdough, even when in its most hardened state… was always playdough.

MK Coming in from Overhead Dumbbell Carry during Thursdays WOD!
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It’s Benchmark Friday!

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WOD

“The Crossfit Total”
Compare to 11/30/18
You will have three attempts at each lift to find your 1 rep max:
Back Squat
Strict Press
Deadlift

Your “CrossFit Total” is the combination of your best lift. You must complete them in that order.
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DAILY MINDSET

 

“When you have one foot in the past, and one in the future, you piss on the present.”

~Dan Harris

It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present is ironically the most challenging of the three.

Depression is when we dwell on the past. Anxiety is the fear of the future. And neither lead to happiness.

Happiness is not something we find in the past, and it’s definitely not something we postpone for the future. It is something we design for the present.

The 4:30 group getting their Burpee deadlifts on!
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WOD

“Cash Back”
50-35-20-35-50:
AbMat Sit-ups

After Each Round:
10 Double Dumbbell Push Press (50’s/35’s)
50 Meter Double Dumbbell Walk with 1 Arm Overhead + 1 Arm at Hang
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DAILY MINDSET

 

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

In a world where opinions flow so freely, the discussions run deep and far on what we “should” be doing in our lives. Yet with such (healthy) discussion and debate, we can find drama, confusion, and blurred lines. And in that, we paralyze ourselves to actually doing… anything. It starts, and ends, as purely a discussion.

Marcus Aurelius urges us to contemplate less, and act more. To let actions be our loudest statement. To be the change we want to see in this world, rather than to argue for it.

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.

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.

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?

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.