The aftermath!

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WOD

“Team Damn Diane”

[TEAMS OF 2]
For Time:
Buy-In: 180 Calorie Row

Into…

90 Deadlifts (315/205)
90 Strict Deficit Handstand Push-Ups (3.5″/2″)

Partition 90’s However You’d Like

Time Cap: 30 Minutes
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Daily Mindset

Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.

The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.

Another “gene” controls that. It’s called “Epigenetic’s”.  A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.

The great thing about Epigenetics is that we’re all born with it.
Forget what you were born with. And focus on what you can become.

Judd is working hard to stay on his Wall Balls!

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WOD

Part 1: Front Squat

Build to a Heavy Single

Part 2: “Open Workout 22.3”

For Time:
21 Pull-Ups
42 Double Unders
21 Thrusters (95/65)
18 Chest to Bar Pull-Ups
36 Double Unders
18 Thrusters (115/75)
15 Bar Muscle-Ups
30 Double Unders
15 Thrusters (135/85)

Time Cap: 12 Minutes
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Daily Mindset

“If you aren’t going all the way, why go at all?”

~Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.

A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.

If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold.

So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

We sprint into the water.

Emily is working hard through her heavy Clean and Jerks!

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WOD

“Ride The Pine”

5 Rounds For Time:
10 Dumbbell Bench Press
15 Dumbbell Deadlifts
1000/800 Meter Bike

Dumbbells: 50’s/35’s

Time Cap: 25 Minutes
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Daily Mindset

“You can’t build on top of success you don’t acknowledge.”

~Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Katie is looking happy as always as she hits 130# on her Snatch Complex!

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WOD

“Lyla”

10-9-8-7-6-5-4-3-2-1:
Ring Muscle-Ups
Clean & Jerks (Bodyweight)

Time Cap: 20 Minutes
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Daily Mindset

“All progress depends on the irrational person.”

The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.

Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with it, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.

Hands up, stands up!

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WOD

“2-3 Zone”

AMRAP 2-2-2-3:
15/12 Calorie Row
9 Burpee Box Jump Overs (24″/20″)
Max Toes to Bar

Rest 1 Minute Between Rounds
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Daily Mindset

“The only person you are destined to become is the person you decide to be.”

~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

The nooners getting their cardio on!

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WOD

Part 1: Snatch Complex

Build to Heavy a Complex:
1 Power Snatch
1 Hang Squat Snatch

Part 2: “Karabel”

10 Rounds For Time:
3 Power Snatches (135/95)
15 Wall Balls (20/14)

Time Cap: 18 Minutes
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Daily Mindset

“What is important is seldom urgent, and what is urgent is seldom important.”

~Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *absolutely nothing* accomplished.

Let’s take note of what we do today with a critical eye. And let’s cut the fluff.

Grab a partner and get some mobility on 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]
3 Rounds For Time:
600 Meter Run
Max Unbroken Strict Pull-ups
400 Meter Run
Max Unbroken Strict Pull-ups
200 Meter Run
Max Unbroken Strict Pull-ups

[Row]
3 Rounds For Time:
750 Meter Row
Max Unbroken Strict Pull-ups
500 Meter Row
Max Unbroken Strict Pull-ups
250 Meter Row
Max Unbroken Strict Pull-ups

[Bike]
3 Rounds For Time:
1,500 Meter Bike
Max Unbroken Strict Pull-ups
1,000 Meter Bike
Max Unbroken Strict Pull-ups
500 Meter Bike
Max Unbroken Strict Pull-ups

Every Strict Pull-up Subtracts 1 Second
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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 excellence.

How we do anything is how we do everything… and there is nothing in life that is worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.

Who’s excited for Team WOD Saturday!

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WOD

“Team Chipotle”
TEAMS OF 3
For Time:
Buy-In: 1,000 Meter Team Run

Directly Into…

20 Rope Climbs (15′)
150 Bar-Facing Burpees 🙂
100 Toes to Bar
50 Deadlifts (315/205)

Time Cap: 30 Minutes
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Daily Mindset

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Donette, crushing the Wall Walks during Open WOD 21.1!

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OPEN WOD 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

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Daily Mindset

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.

Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.

Check in with ourselves today.
Are we watering the flowers, or the weeds?

Dr. D is making his 175# Snatch Complex look easy!

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WOD

“Handsome Devil”

5 Rounds For Time:
10-8-6-4-2 Devil’s Press
30 Sit-Ups
50′ Dumbbell Front Rack Luge

Dumbbells: (50’s/35’s)

Time Cap: 20 Minutes
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Daily Mindset

“Hope and despair are both self-fulfilling prophecies.”

~Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.

We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.

Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?