Em is keeping a great position as she works through her Overhead Squats!

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WOD

Part 1: Overhead Squat

5.3.3.1.1

Part 2: “Water Damage”

2 Rounds For Time:
21 Overhead Squats (115/85)
150 Double-Unders
900 Meter Row
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Daily Mindset

“There is a difference between listening, and waiting for your turn to speak.” 

~Simon Sinek

Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Post WOD Sit-Ups!

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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

“Linguine”

7 Rounds For Time:
7-6-5-4-3-2-1 Bar Muscle-Ups
20 AbMat Sit-Ups
400 Meter Run

Time Cap: 30 Minutes
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Daily Mindset

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

The 8am class working through their Bike calories!

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WOD

“Maple Syrup”

[TEAMS OF 3]
AMRAP 25:
60 Calorie Bike
45 Burpee Box Jumps (24″/20″)
30 Power Snatches (115/85)
————————————
3 Men: 60 Calories
2 Men, 1 Woman: 55 Calories
2 Women, 1 Woman: 50 Calories
3 Women: 45 Calories
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Daily Mindset

“Life is like sailing. You can use any wind to go in any direction.”

~Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

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.

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.

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.

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.

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.

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.

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.