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.

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.”

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.

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.

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.

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.

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.

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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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.

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.