Wednesday September 20, 2023

Happy Birthday Bryan!

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WOD

Part 1: Push Jerk
On the 3:00 x 5 Rounds: 2 Push Jerks (Same Weight Across)

Part 2: “Boat Grace”

Tuesday September 19, 2023

Who doesn’t love a good team WOD?! Bob and James are pushing each other through Fridays!

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WOD

“KELLY”

5 Rounds For Time:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)

*Score = Time it takes to complete the workout
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Daily Mindset

“Bread today is better than cake tomorrow”

~Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the next one. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even harder now to get my technique even better.

Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.

Monday September 18, 2023

Cassi is crushing her Power Snatches during Thursdays WOD!

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WOD

Part 1: Front Squat
On the 3:00 x 5 Rounds: 2 Front Squats (Same Weight Across)

Part 2: “Flying Somewhere?”

AMRAP 15:
7 Dumbbell Snatches (R)
7 Dumbbell Snatches (L)
500/450 Meter Bike
3 Rope Climbs (15′)

Dumbbell: (70/50)

* Every 100 Meters = 1 Rep

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Daily Mindset

“Your obsessions become your possessions.”

~Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Sunday September 17, 2023

Josh is coming in hot from his Run!

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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

“Never Mind”

AMRAP 20:
8 Toes to Bar
8 Alternating Front Rack Lunges
200 Meter Run*

Dumbbells: (50/35)’s

* Run Counts As 1 Rep
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Daily Mindset

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Saturday September 16, 2023

Becky is always inspiring us with her consistency and strength!

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WOD

Part 1: Deadlift
On the 3:00 x 5 Rounds: 3 Deadlifts (Same Weight Across)

Part 2: “Tennis Elbow”

10 Rounds For Time:
200/180 Meter Row
15 Push-ups
10-1 Deadlifts (225/155)

Time Cap: 18 Minutes
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Daily Mindset

“There will never be a better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Friday September 15, 2023

Sadee is coming in from a rainy Farmers Carry!

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WOD

“Team Tosh Sprints”

[TEAMS OF 2]
3 Rounds For Time:
200 Meter Run
400 Meter Run
600 Meter Run

WORKOUT FLOW:
Partner 1: 200 Meter Run
Partner 2: 200 Meter Run
Partner 1: 400 Meter Run
Partner 2: 400 Meter Run

Time Cap: 35 Minutes
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Daily Mindset

“Vision is the bottleneck of effort.”

We talk a lot about effort.
It’s the gasoline that will drive us to our destination. And there is no substitute.
It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction.

There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But where they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route.

We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.

Thursday September 14, 2023

Therese and the 4:30 group working through their Power Cleans!

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WOD

Part 1: Push Jerk
On the 3:00 x 5 Rounds: 3 Push Jerks (Same Weight Across)

Part 2: “Might As Well Jump”

AMRAP 14:
7 Thrusters
7 Box Jumps
7 Power Snatches
7 Box Jumps

Barbell: (95/65)
Box: (24″/20″)
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Daily Mindset

“You can easily judge the character of a person by how they treat those who can do nothing for them.”

~Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Some time today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

Wednesday September 13, 2023

Erik and Ryan are showing their jumping skills!

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WOD

“Carried Away”

5 Rounds:
15/12 Calorie Bike
10 Burpee Pull-Ups

400 Meter Farmers Carry

3 Rounds:
15/12 Calorie Bike
10 Burpee Pull-Ups

400 Meter Farmers Carry

1 Round:
15/12 Calorie Bike
10 Burpee Pull-Ups

Dumbbells: (50/35)’s

Time Cap: 30 Minutes
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Daily Mindset

“Do not fear failure. But be terrified of regret.”

~Ashley Soughtley Spaulding

The reality of life is that we will hear more “no’s” than “yes’s”.
And we will fail.
A lot.

But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.

We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

Tuesday September 12, 2023

Matt is working through the Box Step Ups during Mondays 9/11 remembrance WOD! 

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WOD

Part 1: Front Squat
On the 3:00 x 5 Rounds: 3 Front Squats (Same Weight Across)

Part 2: “Barehanded”

For Time:
30 Power Cleans
600 Meter Run
20 Front Squats
600 Meter Run
10 Squat Cleans
600 Meter Run

Barbell: (155/105)

Time Cap: 15 Minutes
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Daily Mindset

“The soul is like a bowl of water.”

~Epictetus

It’s ok to get ruffled sometimes.
We are indeed human, and we will get emotional too.

The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can always find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.

But with disciplined focus and effort, we can regain stillness. Often faster than we think.
In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.

Monday September 11, 2023

THANK YOU TO ALL FIRST RESPONDERS AND THOSE WHO HELPED SAVE AS MANY PEOPLE AS POSSIBLE. MUCH LOVE TO YOU ALL xo

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WOD

“9/11”

For Time:
2,001 Meter Row
343 Double-Unders
110 Dumbbell Box Step-Ups (20″)
2,977 Meter Row

Dumbbell: (50/35)

Time Cap: 35 Minutes

THE MEANING BEHIND “9/11”
“9/11” is WOD to honor the victims of the 9/11/01 terrorist attacks.

The 2001 meter row represents the year
The 343 Double-Unders represents Fire Fighters that lost their lives on that day
The 110 Box Step-Ups represents the number of floors that were climbed in the World Trade Center
The 2977 meter row represents the lives lost

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DAILY MINDSET

“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.”

~Rudolph W. Giuliani (December 31, 2001)

20 years ago, we underwent a tragic loss. 20 years ago, we became stronger than ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason. It’s highly personal. It feels borderline wrong. It’s painful to even consider.

But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day. But what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy, “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”