Sunday September 10, 2023

Don’t forget to get your mobility in 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

“The Hash Slinging Slasher”

For Time:
2,000/1,800 Meter Bike

21-15-9:
Kettlebell Swings (70/53)
Burpees 🙂

2,000/1,800 Meter Bike

21-15-9:
Kettlebell Swings (70/53)
Burpees 🙂

2,000/1,800 Meter Bike

Time Cap: 25 Minutes
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Daily Mindset

“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.
It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is willing to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

Saturday September 9, 2023

Gabe and Brandon are flying through their Rope Climbs!

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WOD

“Team Dae Hahn”

TEAM VERSION:
[TEAMS OF 2]
3 Rounds For Time:
800 Meter Team Run (45/35)
3 Rope Climbs (Each)
12 Thrusters (Each)

Barbell: (135/95)

* Run 800 together, splitting who is carrying weight as you’d like
* Run with single (45/35) barbell or plate
* Each athlete completes 3 rope climbs + 12 thrusters
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Daily Mindset

“Build before you have to.”

~James Clear

We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.

But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.

Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.

Friday September 8, 2023

Mark is getting ready for winter activities with his Ski Erg!

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Happy Birthday Ryan!

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WOD

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

Part 2: “Barf”

3 Rounds x AMRAP 4:
500/450 Meter Row
25 Deadlifts (185/135)
Max Box Jumps (24″/20″)

Rest 2 Minutes Between Rounds
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Daily Mindset

“No one was ever wise by chance.”

~Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.

Thursday September 7, 2023

Kierra is keeping a strong position as she works through her Dumbbell Snatches!

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WOD

“Cinnabon”

5 Rounds For Time:
40 Sit-Ups
3 Rounds of “Cindy”
200 Meter Farmers Carry (50/35)’s

1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Time Cap: 30 Minutes

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Daily Mindset

“Your mind is not your shoe size.”

~Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Wednesday September 6, 2023

Dave C. is crushing the Jump Rope lately!

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WOD

Part 1: Push Jerk

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

Part 2: “5th Gear”

AMRAP 15:
30/24 Calorie Bike
10 Clean & Jerks (115/85)
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DAILY MINDSET

“It’s not how much we give, but how much love we put into giving.”

~Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

Tuesday September 5, 2023

Lat’s get ready to Row!

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WOD

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

Part 2: “Window Shopper”

For Time:
50 Wallballs (20/14)
50/40 Calorie Row
50 Dumbbell Snatches (50/35)
50/40 Calorie Row
50 Wallballs (20/14)

Time Cap: 15 Minutes
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Daily Mindset

“The past is not predictive of the future.”

A short story to share.

Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.

Out of a near 1600, he scores 1480.

Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.

From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.

And six years later, he then receives a letter in the mail from the SAT board.
There was a mistake.
The letter reads that the scores were mixed up between him and another student.
As it turned out, Mike actually scored a 740.

People think his own life changed when he got the 1480. It didn’t.
Mike changed his life when he changed his behavior.
The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.

Monday September 4, 2023

Attention: We will be running a Holiday schedule for Labor Day. There will be an 8:00am and 10:00am WOD. Thanks for understanding, and come get your WOD on!

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WOD

“Parti Time” [BENCHMARK]

For Time:
300 Double-Unders
2 Mile Run
100 Toes to Bar

* Partition However You’d Like

Time Cap: 30 Minutes
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Daily Mindset

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” 

~Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Sunday September 3, 2023

Erin has come so far with her Gymnastics skills!

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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

“M*A*S*H”

4 Rounds For Time:
30 GHD Sit-Ups
20/15 Calorie Bike
10 Push Jerks (165/115)
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Daily Mindset

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Saturday September 2, 2023

Donette and Em are showing their strength as they work through their Rope Climbs!

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WOD

“Team Schmalls” [HERO]

[TEAMS OF 3]
Buy-In:
800 Meter Run (Together)

150 Burpees 🙂
120 Pull-Ups
90 Synchro Air Squats
60 Kettlebell Swings (53/35)
30 Handstand Push-Ups

Cash-Out:
800 Meter Run (Together)

Time Cap: 30 Minutes
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Daily Mindset

“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’d be there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

Friday September 1, 2023

Katie is looking on in amazement as Ryan goes for a max height Box Jump!

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WOD

Part 1: Power Clean
On a 15 minute clock, build to a heavy set of 10: 0:00-5 reps, 2:00-5 reps, 4:00-3 reps, 6:00-3 reps, 9:00-3 reps, 12:00-3 reps, 15:00-10 reps

Part 2: “Flat Feet”

3 Rounds For Time:
21-15-9 Toes to Bar
50 Double-Unders
21-15-9 Squat Cleans
50 Double-Unders

Barbell: (115/85)
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Daily Mindset

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.”

~Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.