Ellen is building to a heavy set of 3 Front Squats at 215#!

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WOD

Part 1: Back Squat
5-5-5

Part 2: “Once And For All”

For Time:
30 Front Squats (155/105)
200 Meter Farmers Carry (50/35)’s
1,000/900 Meter Row
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Daily Mindset

“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.
If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.
If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become.
Accountable to our thoughts, responsible to our actions.

Josh is getting a big kip for his Toes To Bar!

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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

“Hel On Wheels”

3 Rounds For Time:
40/30 Calorie Bike
21 Kettlebell Swings (70/53)
12 Strict Pull-Ups
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Daily Mindset

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.”

~Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Who’s ready to Row?!

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WOD

“Team Small” [HERO]

[TEAMS OF 2]
3 Rounds For Time:
1,000 Meter Row
50 Burpees 🙂
50 Box Jumps (24″/20″)
800 Meter Partner Run

* Split Reps As You’d Like
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Daily Mindset

“Most people think they lack motivation when they really lack clarity.”

~James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Alecia is looking strong as she works through her Power Cleans!

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WOD

Part 1: Deadlift
3-3-3-3-3

Part 2: “Optimus Prime”

AMRAP 7:
Wallballs (20/14)

On the Minute [Starting at 1:00]:
5 Deadlifts (225/155)

*Score = Total Wallballs
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Daily Mindset

“The only person you are destined to become is the person you decide to be.”

~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose.
Decisions = Destiny.

Happy Birthday Josh!

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WOD

“Snake Oil”

For Time:
45/36 Calorie Bike

Directly Into….

21-15-9:
Power Snatch (95/65)
Chest to Bar Pull-ups
Bike Calories*

* Women: 15-12-9 Calories
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Daily Mindset

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.”

~Nick Saban

To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.
The goal is to be better… today.

Leonor is keeping calm and cool as she works through her Jump Rope reps!

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WOD

Part 1: Push Jerk
5-5-5

Part 2: “Clawfoot”

AMRAP 15:
7 Toes to Bar
5 Dumbbell Thrusters (50/35)’s
30 Double-Unders
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Daily Mindset

“Discipline is choosing between what you want now, and what you want most.”

~Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Gabe is flying through his Rope Climbs during Mondays WOD!

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WOD

“Secret Formula”

4 Rounds x AMRAP 4:
20 Burpees Over Rower
500/400 Meter Row
Max Power Cleans (135/95)

Rest 4 Minutes Between Rounds

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Daily Mindset

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is…

The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

We’re the three best friends!

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WOD

Part 1: Front Squat

Work up to a heavy set of 3
3-3-3-3-3

Part 2: “Most Dope”

10 Rounds For Time:
10-1 Front Squats (115/85)
1 Rope Climb (15′)

Time Cap: 15 Minutes
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Daily Mindset

“Seek not good from without; seek it within yourselves, or you will never find it.”

~Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

Bryan and Mark are on a Ski/Boat race!

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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

“Bike Pump”

5 Rounds For Total Reps:
90 Seconds Bike Calories
Max Bench Press (Bodyweight)
90 Seconds Bike Calories
Max Strict Ring Dips

Time Cap: 25 Minutes
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Daily Mindset

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Congratulations Liz and Caleb on your beautiful little boy! Welcome Thomas Caleb Kinnaman, born 8.16.23, weighing 7 lbs 5 oz, 21 inches long. The whole family is doing great!  

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WOD

“Team Mr. Joshua”

[TEAMS OF 3]
5 Rounds For Time:
400 Meter Run (Together)
30 Synchro AbMat Sit-Ups
30 Deadlifts (250/175)

* Split Deadlifts However
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Daily Mindset

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.”

~Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?