Sean is back at it after a successful surgery!

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WOD

“Deadline”

On the 4:00 x 5 Rounds:
15 Deadlifts (225/155)
1,200/1,000 Meter Bike
3 Rope Climbs (15′)
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Daily Mindset

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” 

~Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

Kristen is making sure to get her mobility in!

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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

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WOD

“Wall Art”

AMRAP 20:
30 Sit-Ups
15 Wallballs (20/14)
30/24 Calorie Row
15 Wallballs (20/14)
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Daily Mindset

“Empathy fuels connection. Sympathy drives disconnection.”

~Brene Brown

Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgment. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.

When was the last time you expressed empathy?

Running drills!

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WOD

“Team Abbate” [HERO]

[TEAMS OF 2]
For Time:
1 Mile Run (Together)
21 Clean & Jerks (Each)
800 Meter Run (Together)
21 Clean & Jerks (Each)
1 Mile Run (Together)

Barbell: 155/105

Time Cap: 35 Minutes
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Daily Mindset

“Pursue one great decisive aim with force and determination.”

~Carls Von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to not do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.

Heather is flying through her Box Jumps during her 13.2 re do!

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WOD

Part 1: Power Snatch
On the 2:00 x 5 Rounds: 2 Power Snatches (Same Weight Across)

Part 2: “More Power To You!”

Blue Skies and Farmers Carries!

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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 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 to 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.

Brandon and Josh make a strong team!

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WOD

Part 1: Strict Press
On the 2:00 x 5 Rounds: 2 Strict Presses (Same Weight Across)

Part 2: “Open Workout 13.2”

Sara and Ryan are enjoying the beautiful Fall weather as they work through their Biking!

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Happy Birthday John!

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WOD

“TIPPY TOES”

10 Rounds For Time:
10 Toes to Bar
10 Burpees 🙂
100 Meter Run

Time Cap: 30 Minutes
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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 judgment can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.

Gabe and Mike are Wall Ballars! 

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WOD

Part 1: Back Squat
On the 2:00 x 5 Rounds: 2 Back Squats (Same Weight Across)

Part 2: “Jet Engine”

AMRAP 8:
1 Rope Climb (15′)
2-4-6…Thrusters (75/55)
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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 do 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.

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

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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

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WOD

“Dreamhouse”

5 Rounds For Time:
20 Push-Ups
30 Kettlebell Swings (53/35)
40 Sit-Ups
500/450 Meter Bike

Time Cap: 35 Minutes
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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 on what you can become.

Bryan is getting creative with his Burpees!

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WOD

Part 1: Power Snatch
On the 3:00 x 5 Rounds: 3 Power Snatch (Same Weight Across)

Part 2:

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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.