Mark’s not a poser, he’s just warming up for some big weight!

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WOD

“BARBARA”

5 Rounds For Time:
20 Pull-Ups
30 Push-Ups
40 AbMat Sit-Ups
50 Air Squats

Rest 3 Minutes Between Rounds

*Score = Time it takes to complete the workout
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Daily Mindset

“Be quick, but don’t hurry”

~John Wooden

We choose to live life with intention.

If we were to walk into the grocery store with a list of eight items to specifically purchase, we’d be there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the isles for 30 minutes, and find ourselves staring at a box of Twinkies in the desert isle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Life is too short to dance around what we are after.
And we’d rather miss the target, then miss the opportunity to try.
Intention is everything.

Cam is leading the 8amers in Thursdays Rowing!

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WOD

Part 1: Back Squat

Build to a heavy single

Part 2: “ouTWOrk everyone”

2 Rounds For Time:
800 Meter Run
1,000/900 Meter Row

Time Cap: 18 Minutes
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Daily Mindset

“We take responsibility for our actions at the time we perform them, not at the time we get caught.”

~Simon Sinek

If a tree falls in the forest, and no one hears it, did it really happen?

There is one person we owe our rock-bottom honesty to. And it’s the one that looks back at us in the mirror.

Living with integrity isn’t a thing we do only when someone else is watching. It’s a living and breathing lifestyle that we need to cultivate everyday. We earn that badge every day, and today is just as important as everyday that came before it.

From the most successful, to the just-getting-started, we are all working towards closing the same gap. The gap between an action, and full, honest responsibility for it… no matter who’s watching.

Sunday mediation!

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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

“Hand In Hand”

5 Rounds For Time:
12 Handstand Push-Ups
20-40-60-80-100 Double-Unders
2 Rope Climbs (15′)

Time Cap: 25 Minutes
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Daily Mindset

“The highest compliment you can pay me is that I work hard every day… that I never dog it.”

~Wayne Gretzky

The more we study “the greats”, the more we see this recurring theme. Across the board – from sport to conference room – there is something “the great” point at. The root they attribute their success to.

It’s not something they did, but instead how they did it.

At the end of our lives, as we look back, what will we think? What will we judge it by?

When we look back, we won’t define ourselves with what we did, but how we did it.

Full heart, full commitment, full effort. Wherever we go.

Monika and Lauri are staying consistent as they work through their Rope Climbs!

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WOD

“Five Star” [TEAMS OF 3]

AMRAP 25:
2 Rounds:
75 Toes to Bar
75 Dumbbell Thrusters (50’s/35’s)
75 Burpee Box Jump Overs (24″/20″)

Directly Into…

Max Calorie Bike

* One Bike, Switch Out As Needed
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Daily Mindset

“Character is the willingness to accept responsibility for one’s own life. It’s the source from which self-respect springs.”

~Joan Didion

“Owning actions” often brings a somber tone to it.

We can adjust that, for the better.
And the quote above offers an angle on how we can do that.

Instead of carrying a “fault” theme, we can take a different lens to ownership. That of positive control.

Take for example “not getting the job”.

We can decide that we won’t own it, and say something along the lines of “the recruiter was just playing favorites”. From this point, where does one go next? Are we qualified enough, and for reasons outside of our control… we just didn’t get the job? And that if the same thing happens tomorrow, we’re doomed for a repeat?

Now let’s flip. Let’s say the same person decides they will own “not getting the job”.
They decide that they want to become over-qualified. They sign up for the next course to push their accreditation to the next level, resulting in an even stronger, smarter, and more powerful candidate.

One person has control over the next step, and uses it to their advantage.
One does not, and stays exactly where they are.

We owe it to ourselves to stay in the driver seat.

Erik and Ryan are building up to their heavy Bench Press! 

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WOD

Part 1: Deadlift

Build to a heavy set of 10

Part 2: “Hell N Back”

3 Rounds For Time:
400 Meter Run
21 Deadlifts (225/155)
12 Chest to Bar Pull-Ups

Time Cap: 15 Minutes
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Daily Mindset

“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.” 

~Simon Sinek

When we sit on this quote for a moment, we can draw a parallel to a recent experience.

Think back to a recent experience that was full of change. Was it uncomfortable? Of course it was.

Now take that same experience and pretend as if those changes were briefed to you on January 1st, and they steadily took place over the course of the calendar year. Would it feel different?

I think so too.

The underlying message is that we don’t fear change. We only fear the speed of change. When we are able to take a step back and see the “uncomfortableness” for what it is, we can find a stronger perspective.

Remind ourselves of this the next time change elicits that unique feeling in our stomach.
For awareness, as always, is the key.

Josh is keeping his pace consistent as he works through his 500 meter Row!

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Happy Birthday MK!

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WOD

“Fast Forward”

10 Rounds For Time [30 Minute Cap]:
6 Hang Squat Cleans (115/85)
9 Kettlebell Swings (70/53)
15/12 Calorie Row

Rest 1 Minute Between Rounds
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Daily Mindset

“It takes as much energy to wish, as it does to plan.”

~Eleanor Roosevelt

The term “wishful thinking” is a bit of a broken statement. It’s the creation of an elaborate vision, a goal or something we want to reach… but without a plan.

What Eleanor Roosevelt suggests in her quote is to stop day-dreaming, and bring those goals into reality through action steps. And if we can do that, we quickly remind ourselves that we are literally problem-solving-machines. Things kick into gear, and we surprise ourselves. We’ll say things like, “well, that wasn’t so bad” or “that was actually easier than I thought!”

Ever have a hard time starting to clean the house? The trick everyone knows… is to just start.
To take that actual first step, and create momentum.

Let’s reinforce this in our minds:
We weren’t made to wish.
We were made to act.

Aaron is working his way up to a heavy three rep Front Squat!

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WOD

Part 1: Push Jerk

Build to a heavy single

Part 2: “Gainesville”

For Time:
600 Meter Run
3 Rounds of “Cindy”
15 Push Jerks (185/135)
3 Rounds of “Cindy”
600 Meter Run

Time Cap: 15 Minutes
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Daily Mindset

“Give more. Give what you didn’t get. Drop the old story.”

~Unknown

Self-identity is a weapon. A weapon that can be on either side of the trench.

When we think about this quote, we might be thinking of our past. And if you’re human, chances are that at some point in your life you held onto a “bad memory”. It would manifest into our daily lives in a unique way, and potentially frequently.

Every individual and experience is different, yet there is a commonality at the bottom line of all of ours… that here today, we can continue to be impacted by them.

Think about the way you think.
Who is directing our lives?
Will we let it be the past, or should we be the ones writing the story?
It is never too late to pick up the pen.

The past does not define who we have to be today.
Be the change you want to see.

Who says Tabata Sit-Ups can’t be fun?!

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WOD

“Fore!”

AMRAP 4:
500/450 Meter Row
100 Double-Unders
Max Power Snatches (75/55)

Rest 4 Minutes

AMRAP 4:
500/450 Meter Row
100 Double-Unders
Max Power Snatches (95/65)

Rest 4 Minutes

AMRAP 4:
500/450 Meter Row
100 Double-Unders
Max Power Snatches (115/85)

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Daily Mindset

“If you want to be truly successful at it, you cannot be content with pretty good.”

~Tim Grover

Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.

How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this.

What actions this week have been “pretty good”?
When these opportunities come around next week, what will we do differently?

Emily is working through everyones favorite movement, the Thruster!

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WOD

Part 1: Front Squat

Build to a heavy set of 3

Part 2: PART 2: “The Admiral”

3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-Ups
20 Front Squats (155/105)
20 Box Jumps (24″/20″)

*Score = Time it takes to complete the workout
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Daily Mindset

“People used to tell me that business administration is for the practical life and that philosophy is for the spirit. Through the years I found it is exactly the opposite. I used philosophy much more practically.”

~Herzi Halevi

Herzl Halevi, an Israeli general, recounts his foundation that he stands upon.
Through the unending series of ethical decisions he has faced, in war or in peace, he used his foundation to bring prioritization, balance, and clarity.

Every single one of us will do the same, in our own unique way. We’ll choose a foundation.
A core set of beliefs that form a lens we operate through.

It is important to recognize that this doesn’t happen by accident.
It is a conscious choice, and a forever study, of our chosen mindset.
What is your foundation?

Don’t forget to work on your mobility 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

“Dodge, Duck, Dip, Dive, & Dodge”

For Time:
63-45-27 AbMat Sit-ups
42-30-18 Deadlifts (135/95)
21-15-9 Strict Ring Dips

Time Cap: 25 Minutes
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Daily Mindset

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.”

~James Clear

Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks.

When we look at the work behind the closed doors, we start to see what talent really is.

Hard, committed, unwavering effort.
Never fooled by those that “make it look easy”, as easy doesn’t happen by accident.

To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… It’s invigorating. It’s proof that we too can reach those heights… if we, that is, put in the work.

So let’s get to it.