Tuesday March 14, 2023

Casey, Ellen, and Coop are soaking up all the sun they can get while working through their Tabata Push-Ups!

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WOD

“Lead Foot”

AMRAP 4:
27/21 Calorie Row
27 Burpees 🙂
27 Chest to Bar Pull-Ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees 🙂
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees 🙂
15 Pull-Ups
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Daily Mindset

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” 

~General Chesty Puller, United States Marine Corps

Greatly outnumbered, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.

Monday March 13, 2023

Erin is looking strong as she works through her Wall Walks during Open WOD 23.3!

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WOD

Part 1: Back Squat

Build to a heavy set of 5

Part 2: “Play Ball”

3 Rounds For Time:
10 Power Snatches (115/85)
20 Box Jump Overs (24″/20″)
30 Wallballs (20/14)

Time Cap: 15 Minutes
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Daily Mindset

Science has measured humans to have 20,000 genes.
Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.

Sunday March 12, 2023

Baylie is working through the Double-unders of 23.3 as she absolutely crushes the Open!

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WOD

“Sweaty Sunday” [PICK ONE]

[Row]
8 Sets:
30 Calorie Row

Rest 1 Minute

[Bike]
8 Sets:
30 Calorie Bike Erg

Rest 1 Minute

[Run]
8 Sets:
400 Meter Run

Rest 1 Minute
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Daily Mindset

“Bread today is better than cake tomorrow”

~Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the next one. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even harder now to get my technique even better.

Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.

Saturday March 11, 2023

Stef is crushing her Overhead squats during Mondays WOD!

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WOD

“The Triplet Triplet”

[TEAMS OF 3]
4 Rounds For Time:
50 Synchro Air Squats
400 Meter Run (Together)
30 Burpee Box Jump Overs (24″/20″)

Time Cap: 30 Minutes
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Friday March 10, 2023

Lauri is crushing her Muscle-Up progressions!

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WOD

Part 1: Barbell Complex

Build to Heavy:
3 Front Squats
1 Split Jerk

Part 2:”Tug-O-War”

5 Rounds For Time:
20 Chest to Bar Pull-Ups
5-4-3-2-1 Clean & Jerks (225/155)

Time Cap: 15 Minutes
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Daily Mindset

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Thursday March 9, 2023

Rye is looking strong as she works through her Squat Snatches during  “Amanda”!

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WOD

“Keeping Tabs”

Tabata Intervals
1. Kettlebell Swings (53/35)
2. Burpees Over Rower
3. Row Calories
4. Push-Ups
5. Sit-Ups

Rest 1 Minute Between Each Movement
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Daily Mindset

“There will never be a 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.

Wednesday March 8, 2023

The set up for Saturday team WODs is everything!

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WOD

Part 1: Snatch Complex

Snatch Pull + Squat Snatch

Build to a heavy for the day.

Part 2: “Amanda”

9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)

Time Cap: 10 Minutes
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Daily Mindset

“Vision is the bottleneck of effort.”

We talk a lot about effort.
It’s the gasoline that will drive us to our destination. And there is no substitute.
It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction.

There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But where they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route.

We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.

Tuesday March 7, 2023

Leonor is working through her Snatches during “Friday Night Lights”!

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WOD

“Skill Saw”

AMRAP 12:
2,000/1,800 Meter Row
150 Double-Unders
Max Distance Handstand Walk

*Sub Handstand Walks with Max Distance Dumbbell Bear Crawl (35’s/25’s)
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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. Some time 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.

Monday March 6, 2023

Calleigh is looking calm and cool as she works through her Power Snatches!

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WOD

“Weebles Wobble”

For Time [20 Minute Cap]:
15 Rope Climbs (15′)
100 Toes to Bar
50 Overhead Squats (155/105)

Partition However You’d Like
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Daily Mindset

“Do not fear failure. But be terrified of regret.”

~Ashley Soughtley Spaulding

The reality of life is that we will hear more “no’s” than “yes’s”.
And we will fail.
A lot.

But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.

We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

Sunday March 5, 2023

Mike is working through his Double-Unders with ease!

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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