Friday August 11, 2023

Bryan is keeping a consistent pace throughout his 200 meter Runs!

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WOD

Part 1: Power Clean and Jerk

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: “Clean Freak”

AMRAP 12:
2 Squat Cleans* (135/95)
40 Double-Unders
8 Toes to Bar

* Add 2 Squat Cleans Every Round
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Daily Mindset

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

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

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

Thursday August 10, 2023

Ellen is all smiles as she works through her Thrusters!

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WOD

“Stickler”

10 Rounds For Time:
8 Deadlifts (185/135)
6 Strict Ring Dips
4 Strict Pull-Ups
200 Meter Run
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Daily Mindset

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.

What we feel inside conditioning sets is not pain… It’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, we’ll get uncomfortable.

Wednesday August 9, 2023

Happy Birthday Buddy!

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WOD

Part 1: Push Press

Build to a heavy single

Part 2: “Omar”

[HERO]
For Time:
10-20-30 Thrusters (95/65)
15-25-35 Bar-Facing Burpees 🙂
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Daily Mindset

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.”  ~Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never waste our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

Tuesday August 8, 2023

8am Plank contest!

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WOD

“Boat Race”

3 Rounds:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds. Score is total time, including rest.
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Daily Mindset

“Every strike brings you closer to your next home run.”

~Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

Monday August 7, 2023

Sadee is making sure to teach her little girl how important exercise is!

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WOD

Part 1: Back Squat

Build to a heavy set of 3

Part 2: “Severance Package”

7 Rounds For Time:
7 Chest to Bar Pull-Ups
7 Dumbbell Front Squats
7 Dumbbell Push Jerks (R)
7 Dumbbell Push Jerks (L)

Dumbbells: (50/35)’s
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Daily Mindset

“Nothing great was ever achieved without enthusiasm.”

~Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the daily distractions of life. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Sunday August 6, 2023

Haylie is looking strong as she works through her Wall Walks!

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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

“Brick Wall”

For Time:
125/100 Calorie Bike
50 Deadlifts (225/155)
30 Wall Walks

* Partition However You’d Like

Time Cap: 25 Minutes
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Daily Mindset

“Let character be your loudest statement.”

The chef puts on an apron.
The accountant brings a suitcase.
The football player wears shoulder pads and a helmet.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?
Are they materials, or is it something else?
Let character be what defines you.

Humble, Hungry, Unshakeable.

Saturday August 5, 2023

Cam and Calleigh working through their Rope Climbs!

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WOD

“31 Heroes” [HERO]

[TEAMS OF 2]

[AMRAP 31]
Partner A performs AMRAP of:
8 Thrusters (155/105)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)

While Partner B performs:
400 meter Dumbbell Run (50/35 Ib)

Partners switch after each Run.

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Daily Mindset

“True happiness is to enjoy the present, without anxious dependence of the future”

~Seneca

How often do we rush to the finish line… only to rush to find the next?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach.

The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

Friday August 4, 2023

Bob, Monika, and Dan pacing through their Shuttle Runs!

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WOD

Part 1: Power Snatch

Build to a set of 10

Part 2: “Drive, Chip, & Putt”

For Time:
50 Power Snatches (95/65)
30 Bar-Facing Burpees 🙂
1,000/800 Meter Row

Time Cap: 15 Minutes
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Daily Mindset

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

~Simon Sinek

What defines a leader? Is it a promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both were students in school, teammates on a sports team, or co-workers in a job. Yet something sets them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Thursday August 3, 2023

Mark is making his Squat Cleans look easy!

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WOD

“Square Dance”

AMRAP 20:
27 AbMat Sit-Ups
21 Dumbbell Bench Press (50/35)’s
15 Pull-Ups
9 Shuttle Runs
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Daily Mindset

“Everyone makes mistakes. Not everyone owns them.”

It can be tempting to blame a failure on an external factor. But when we do, we gain nothing. When we shirk responsibility, we also shirk a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. Sometimes we will be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask yourself a simple question: “What could I have done better?”

Wednesday August 2, 2023

Who’s ready for Wall Balls?!

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WOD

Part 1: Split Jerk

Build to a heavy set of 2

Part 2: “Goofball”

AMRAP 15:
30 Wallballs (20/14)
20/15 Calorie Row
10 Power Cleans (135/95)
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Daily Mindset

“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.