Saturday December 24, 2022

Happy Birthday Mauree!

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Reminder: There will be NO WODs December 24th-26th. Thank you for understanding, and we hope you have a great Holiday break!

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Home WOD

For Time:
30 Dumbbell Thrusters
20 Dumbbell Facing Burpees 🙂
30 Bent Over Rows
20 Dumbbell Facing Burpees 🙂
30 Dumbbel Thrusters

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‘TWAS THE NIGHT BEFORE CHRISTMAS ….

‘Twas the night before Christmas, when all through the Box
Not a creature was stirring, not even Buddy;
The plates were all stacked by the barbells with care,
In hopes that CrossFitters soon would be there;
The Athletes were nestled all snug in their beds,
While visions of vegetables danced in their heads;
And Mauree in her Lulu Lemon leggings, and I in my beanie,
Had just downloaded workout songs, mostly bad rap,
When out in the lot there arose such a clatter,
I sprang from the front desk to see what was the matter.
Away to the bay door I flew like a flash,
I opened the lock and pulled it up fast.
The moon on the breast of the new-fallen snow
Gave the lustre of mid-day to objects below,
When, what to my wondering eyes should appear,
But a Big Bob push-sled stacked with plates to your ears,
With a rugged old power lifter, lively and quick,
I knew in a moment it must be St. Nick. (or maybe just Nick Hoggan)
Stronger than Ron Coleman and twice as great,
He whistled, and shouted, and called out “Light Weight!”;
From the top of the driveway! to the end of the street!
He pushed that sled around with lightning quick feet!”
As dry leaves that before the wild hurricane fly,
When they meet with an obstacle, mount to the sky,
So out to the Interstate throwing sparks out the back,
With the sled stacked so heavy the roadway had cracked.
As I drew in my head, and was turning around,
I saw piles of new equipment spread over the ground.
And I heard him exclaim, ere he drove out of sight,
“Merry CrossFit to All and to All a
Good Night!”

Friday December 23, 2022

We want to wish all of you a Very Merry Christmas!

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Reminder: There will be NO WODs December 24th-26th. Thank you for understanding, and we hope you have a great Holiday break!

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WOD

“The Twelve Days of CrossFit”
1 Christmas Power Snatch (95#/65#)
2 Ring Dips
3 Burpees 🙂
4 Pull-Ups
5 Toes to Bar
6 Push-Ups
7 Air Squats
8 Jumping Lunges (each jump = 1 rep)
9 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
11 Kettlebell Swings (53#/35#)
12 Thrusters (95#/65#)

This workout is done just like the song-Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch -etc. Until all 12 rounds are complete.

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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.

Thursday December 22, 2022

God bless the USA! And Casey!

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WOD

“Amateur Boxing”

5 Rounds For Time:
10 Dumbbell Box Step-Ups (24″/20″)
30 Double-Unders
10 Dumbbell Push Jerks
30 Double-Unders

Dumbbells: (50’s/35’s)

Time Cap: 20 Minutes
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Daily Mindset

“Never confuse movement, with action”

~Ernest Hemingway

Busy work is our mortal enemy.

“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the day’s end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”

This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?

 

Wednesday December 21, 2022

Ellen, crushing hard things!

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WOD

“FORTITUDE”

On the Minute x 30:
1 Minute Row
1 Minute Burpees 🙂

*Score = Lowest Round of Calories Rowed + Lowest Round of Burpees
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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?

Tuesday December 20, 2022

Caption this  photo of Coop!

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Happy Birthday Liz!

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WOD

PART 1: Bench Press

Build to a heavy set of 3

PART 2: “Cement Mixer”

On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
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Daily Mindset

“Sometimes you will never know the value of a moment, until it becomes a memory.”

~Dr Suess

Words from a children’s book, but words that reach far beyond.

It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious they may be, do not create memories. Only today can.

Let’s recall a memory that makes you smile. Do you remember all the details of that day? What was the weather like? What were you wearing? Who was with you? These details, along with any others you can remember, were a result of being present.

Next time you are having a moment you know you are going to remember forever, try to soak in all the details to make that memory that much more sweet.

Monday December 19, 2022

Sean is crushing the Clean Complex!

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WOD

“Holleyman”

30 Rounds For Time:
5 Wallballs (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)

Time Cap: 30 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?

Sunday December 18, 2022

Who won first place in the “Ugly Sweater” contest you ask? Laura and Ryan!!

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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]
Death By 10 Meter Shuttle Runs:
Minute 1: 1 Shuttle Run
Minute 2: 2 Shuttle Runs
Minute 3: 3 Shuttle Runs

[Row]
Death By Row Calories
Minute 1: 1 Calorie Row
Minute 2: 2 Calorie Row
Minute 3: 3 Calorie Row

[Bike]
Death By Bike Calories:
Minute 1: 1 Calorie Bike
Minute 2: 2 Calorie Bike
Minute 3: 3 Calorie Bike

* 5-10 Minute Easy Warm-up & Cool-down
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Saturday December 17, 2022

Chayden is getting work done!

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WOD

PART 1: Barbell Complex

For Max Load:
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch

Score: Heaviest Load Completed

PART 2: “The Syd Special”

[On the 0:00]
12-9-6:
Power Snatch (115/85)(95/65)
Bar Muscle-Ups/Burpee Pull-Ups

[On the 10:00]
21-15-9:
Power Snatch (75/55)
Chest to Bar Pull-Ups
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Daily Mindset

“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.”

~Scott Adams

We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.

We learn after mistakes, no question about that, but there’s something even more important here – the will to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life with safety at the top of mind.

Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.

What is a skill or movement you are feeling frustrated by lately? What are a few mistakes you’ve made on this movement that you have learned something from?

Friday December 16, 2022

Let’s get ready to Row!!!

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WOD

PART 1: Thruster

Build to a heavy set of 3

PART 2: Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)
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Daily Mindset

“The opposite of play is not work. The opposite of play is depression.”

~Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?

Thursday December 15, 2022

Our Elf on the shelf is cooler than yours!

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WOD

“Dropkick”

4 Rounds For Time:
80 Double-Unders
50 Sit-Ups
4-3-2-1 Rope Climbs (15′)

Time Cap: 20 Minutes
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Daily Mindset

“If you set your bar at “amazing,” it’s awfully difficult to start.”

~Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.

But when we compare ourselves to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place.

It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to just fall into place.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

When was the last time you caught yourself comparing yourself to someone else? What were you comparing? How did it make you feel?