Double trouble!

__

WOD

“Break Stuff”

On the 4:00 x 5 Rounds:
500/400 Meter Row
30 AbMat Sit-Ups
Max Unbroken Bench Press (135/95)
__

Daily Mindset

“Your obsessions become your possessions.”

~Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Happy Birthday James and Donette!

__

WOD

Part 1: Strict Press

Build to a heavy set of 5

Part 2: “The Rotator”

AMRAP 12:
9 Front Squats (75/55)
6 Handstand Push-Ups
30 Double-Unders
__

Daily Mindset

“There will never be better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Cam is coming in hot with her pup from her run!

__

WOD

“Back In The Saddle”

3 Rounds For Time:
800 Meter Run
50 Dumbbell Snatches (50/35)
30/24 Calorie Bike

Rest 3 Minutes Between Rounds

Time Cap: 33 Minutes
__

Daily Mindset

“You can easily judge the character of a person by how they treat those who can do nothing for them.”

~Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

No shoes, no shirt, no problem!

__

WOD

Part 1: Back Squat

Build to a heavy set of 10

Part 2: “99 Problems”

For Time [Partition However]:
99 Calorie Row
99 Wall Balls (20/14)
99 Burpees 🙂

Time Cap: 20 Minutes
__

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.

 

Calleigh’s post WOD recovery!

__

Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

__

WOD

“Play Dumb”

6 Rounds For Time:
12 Dumbbell Push Jerks
60′ Dumbbell Front Rack Lunge
300′ Dumbbell Farmers Carry

Dumbbells: (50/35)’s

Time Cap: 25 Minutes
__

Daily Mindset

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

~Mother Teresa

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 absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

Em has been working hard on her Rope Climbs and she is crushing them!

__

WOD

“Team RJ” [HERO]

5 Rounds For Time:
800 Meter Run
5 Rope Climbs (15′)
50 Push-Ups

Time Cap: 40 Minutes

* Teams of 2
* Run Together
* Split Rope Climbs & Push-Ups
__

Daily Mindset

“Your mind is not your shoe size.”

~Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have taken some sort of one. It’s a test that claims 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.

Sit-Ups and Bench Press make a good combo!

__

WOD

Part 1: Deadlift

Build to a heavy single

Part 2: “Practical Joker”

10-9-8-7-6-5-4-3-2-1:
Deadlifts (225/155)
Toes to Bar

Directly Into…

1,000/800 Meter Row

Time Cap: 15 Minutes
__

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.

Lauri is keeping her Elbows up as she works through her Front Squats!

__

WOD

“Interstellar”

5 Rounds For Time:
21/15 Calorie Bike
12 Shuttle Runs
9 Thrusters (115/85)

Rest 1 Minute Between Rounds

Time Cap: 25 Minutes
__

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.

James is supervising as Dr. D works through his Kettlebell Swings!

__

WOD

Part 1: Push Jerk

Build to a heavy set of 10

Part 2: “Mind Eraser”

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees 🙂
200 Meter Run
__

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.

Happy Birthday Ellen!

__

WOD

“Reboot”

4 Rounds For Total Reps:
2 Minutes Bike Calories
2 Minutes Max Reps
2 Minutes Rest

Round 1: Power Snatches (95/65)
Round 2: Box Jump Overs (24″/20″)
Round 3: Handstand Push-Ups
Round 4: Calorie Row
__

Daily Mindset

“Culture eats strategy for breakfast.”

~Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.