Casey M. working through her Burpee Pull-Ups during Open WOD 23.2!

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This is the last week of the CrossFit Games Open! Come cheer on your fellow CFD Athletes tonight at “Friday Night Lights” starting at 4:30pm. Let’s make it the biggest one yet!

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OPEN WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

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Daily Mindset

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” 

~“Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?

Let character be what defines us. Let it be our loudest statement.

Stretching isn’t just for girls! Ty is showing his boys what’s up!

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WOD

OPTION 1: “GOAT DAY”

EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2

*Score = Checkbox
*Move for Quality!

OPTION 2: “Fingers Crossed”

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DAILY MINDSET

“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.”

~Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was an inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters is that we’re moving forward.

A little Saturday friendly competition!

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WOD

Part 1: Power Snatch

Build to a heavy set of 5

Part 2: “Floor Plan”

For Time:
45/30 Calorie Row
30 Box Jump Overs (24″/20″)
15 Power Snatches (115/85)

Time Cap: 10 Minutes
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Daily Mindset

“Our patience will achieve more than our force.”

~Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

Leonor is working through her Burpees during 23.2!

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WOD

“Grip & Trip”

For Time:
21 Toes to Bar, 50 Double Unders
21 Chest to Bar Pull-Ups, 50 Double Unders
15 Toes to Bar, 50 Double Unders
15 Bar Muscle-Ups, 50 Double Unders
9 Toes to Bar, 50 Double Unders
9 Ring Muscle-Ups, 50 Double Unders

Time Cap: 18 Minutes
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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 Edgar Dale’s “Cone of Learning”, 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.

Mark has made so much progress with his Overhead Squats!

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WOD

“Quite Frankly”

AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
12 Deadlifts (185/135)
12 Handstand Push-Ups

5 Minute Rest

AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
9 Deadlifts (225/155)
9 Deficit Hanstand Push-Ups (3.5/2″)

5 Minute Rest

AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
6 Deadlifts (275/185)
6 Strict Handstand Push-Ups
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Daily Mindset

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but if it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.

When a coach gives you feedback, do you immediately try to apply what they are asking you to do? Or, do you just hear what they are saying and file it in the back of your mind with ‘things to remember later?’

As an athlete, being able to let down your ego and make a correction on command is crucial. It can immediately impact your performance or pay off greatly in the long run. Next time you get a coaching cue, see if you can make a change on the fly. If you have questions about it, have a conversation with them after.

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

“Sweaty Sunday” [PICK ONE]

[Run]
For Time:
1,600 Meter Run
Rest 3 Minutes
1,200 Meter Run
Rest 2 Minutes
800 Meter Run
Rest 1 Minute
400 Meter Run

[Row]
For Time:
2,000 Meter Row
Rest 3 Minutes
1,500 Meter Row
Rest 2 Minutes
1,000 Meter Row
Rest 1 Minute
500 Meter Row

[Bike]
For Time:
4,000 Meter Bike
Rest 3 Minutes
3,000 Meter Bike
Rest 2 Minutes
2,000 Meter Bike
Rest 1 Minute
1,000 Meter Bike

* Score Is Total Time

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Daily Mindset

“Real fears can be overcome. It’s the imaginary ones that are unconquerable.”

~Theodore Vale

Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.

FEAR = False Evidence Appearing Real.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

The same mind that builds a paralyzing fear can break one down.
It comes down to where we focus our thoughts.
Instead of dwelling on what could go wrong, dwell on why it will go right.

When was the last time you felt fear over something that hasn’t happened yet? Maybe it was going for a PR. Maybe it was right before trying a new skill. Maybe it was a job interview. Did your fears impact your performance? Looking back, what would you have told yourself to help silence the noise? Next time you are faced with a fear, let’s recall what you would have told yourself last time and see if it can help you work through your feelings of fear this time around.

Open WOD 23.2!

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WOD

“Cold Open”

2 Rounds For Time:
2000/1600 Meter Bike
50 Kettlebell Swings (53/35)
30 Box Jump Overs (30″/24″)
100 Air Squats

Time Cap: 25 Minutes

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Daily Mindset

“Real fears can be overcome. It’s the imaginary ones that are unconquerable.”

~Theodore Vale

Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.

FEAR = False Evidence Appearing Real.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

The same mind that builds a paralyzing fear can break one down.
It comes down to where we focus our thoughts.
Instead of dwelling on what could go wrong, dwell on why it will go right.

When was the last time you felt fear over something that hasn’t happened yet? Maybe it was going for a PR. Maybe it was right before trying a new skill. Maybe it was a job interview. Did your fears impact your performance? Looking back, what would you have told yourself to help silence the noise? Next time you are faced with a fear, let’s recall what you would have told yourself last time and see if it can help you work through your feelings of fear this time around.

Happy Birthday Levi!

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We will be holding “Friday Night Lights” this Friday and next Friday! Come cheer on your fellow Athletes while they compete in 23.2 and 23.3!! Heats start at 4:30pm, don’t forget to sign up on mindbody to compete! No need to sign up to cheer!

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OPEN WOD 23.2A and 23.2B

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
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Daily Mindset

“Think like an immigrant. Act like an artisan.”

To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.

To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.

Can you list 3 things you did yesterday that you are proud of?

Just another early morning for the 6am crew!

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And the winners of the Nutrition Challenge are…1st place with 121 points: Julie and Emily! 2nd place with 119 points: Janae and Jannalyn! And 3rd place with 110 points: Sean and matt! Congratulations to the winners, and great work to everyone that participated and made lasting changes!

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WOD

OPTION 1: “GOAT DAY”

EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2

*Score = Checkbox
*Move for Quality!

OPTION 2: “Running Back”

EMOM 20:
Minute 1: 15 Sit-Ups + Max Dumbbell Snatches (50/35)
Minute 2: Max 20′ Shuttle Runs

Score = Total Reps of Dumbbell Snatches and Shuttle Runs
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DAILY MINDSET

The 6am group working through their Wall Walks!

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WOD

“Lego Land”

4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double-Unders

Time Cap: 20 Minutes
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Daily Mindset

“You are what you do, not what you say you’ll do”.

~C.G. Jung

With the advent of social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.

“I can’t hear what you’re saying, because your actions speak so loudly.”

When was the last time you said you were going to do something, but didn’t actually follow through? What stopped you from taking action?