3.2.1 Lift!

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OPEN WORKOUT 20.5

“20.5”
For Time (Partitioned Any Way):
40 Ring Muscle-ups
80 Calorie Row
120 Wallballs

14-lb. Ball to 9 ft.
20-lb. Ball to 10 ft.

Time Cap: 20 Minutes

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DAILY MINDSET

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.”

~Reba McEntire

Three themes to take into our day.

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

James is making sure to beat his competition on the Deadlift by adding those 1.25 plates!

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WOD

“The Dual Duel”

[TEAMS OF 3]
AMRAP 30:
8 Dual Dumbbell Hang Snatches (50’s/35’s)
3 Shuttle Runs (50′)
8 Burpee Box Jump Overs (24″/20″)
3 Shuttle Runs (50′)

One Partner Works At A Time, Completing A Full Round
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Daily Mindset

“Trade your expectation for appreciation, and the world changes around you”

~Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

John is holding strong through Fridays Thrusters!

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WOD

Part 1: Deadlift

Build to a heavy set of 8

Part 2: “Head Over Heels”

AMRAP 5:
Toes to Bar

On the Minute:
9 Deadlifts

Rest 2 Minutes

AMRAP 5:
Handstand Push-Ups

On the Minute:
9 Deadlifts

Barbell: (185/135)
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Daily Mindset

“Trade your expectation for appreciation, and the world changes around you”

~Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Congratulations so Sergey for competing in “The Battle Of The Box” competition over the weekend!

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WOD

“Walk The Line”

5 Rounds For Time:
9 Chest to Bar Pull-Ups
30′ Dumbbell Walking Lunge
60 Double Unders
30′ Dumbbell Walking Lunge

Dumbbells: (50/35)’s

Time Cap: 18 Minutes
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Daily Mindset

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way of greatness.
Adversity is the way to greatness.
This is the championship mindset.

Katie is looking strong as she works up to a heavy 5 rep Deadlift!

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WOD

Part 1: Hang Power Snatch

Build to a heavy single

Part 2: “COMPTRAIN STANDARD”
AMRAP 5:
10 Thrusters (95/65)
10 Bar Facing Burpees 🙂
10 Power Cleans (95/65)
10 Bar Facing Burpees 🙂
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees 🙂

*Score = Rounds + Reps
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Daily Mindset

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.”

~Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.

Don’t forget to get your mobility in 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]
5 Rounds For Distance [25 Minute Clock]:
50 Seconds Run, Rest 10 Seconds
40 Seconds Run, Rest 20 Seconds
30 Seconds Run, Rest 30 Seconds
20 Seconds Run, Rest 40 Seconds
10 Seconds Run, Rest 50 Seconds

[Row]
5 Rounds For Distance [25 Minute Clock]:
50 Seconds Row, Rest 10 Seconds
40 Seconds Row, Rest 20 Seconds
30 Seconds Row, Rest 30 Seconds
20 Seconds Row, Rest 40 Seconds
10 Seconds Row, Rest 50 Seconds

[Bike]
5 Rounds For Distance [25 Minute Clock]:
50 Seconds Bike, Rest 10 Seconds
40 Seconds Bike, Rest 20 Seconds
30 Seconds Bike, Rest 30 Seconds
20 Seconds Bike, Rest 40 Seconds
10 Seconds Bike, Rest 50 Seconds

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Jake is coming in hot!

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WOD

“Double or Nothing”
In Teams Of Two, Alternating Movements
AMRAP 20:
5 Power Snatches (135/95)
30 Double-Unders
100 meter Sprint
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Daily Mindset

“Don’t look for the third thing.”

~Marcus Aurelius

Marcus Aurelius breaks down a good deed into two positive results:

One, You did good, and,

Two, You helped another.

The first positive result is that you did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped another. Whether big or small, you’ve benefited another human being today.

There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.

When one contributes with a good deed, doing right by oneself, and doing right by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.

Coop is working through his Barbell Thrusters!

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WOD

OPEN WORKOUT 19.5
33-27-21-15-9 Reps For time Of:
95/65-lb. Thrusters
Chest-to-Bar Pull-Ups

Time cap: 20 minutes

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Daily Mindset

“You make a living with what you get. You make a life with what you give.”

~Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

It’s a sister thing! Janae and Jannalyn getting after their Pistols!

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WOD

“Best Out Of Three”

3 Rounds x AMRAP 5:
3 Box Jumps (30″/24″)
6 Dumbbell Snatches (70/50)
9 Hand Release Push-Ups

Rest 2 Minutes Between Rounds
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Daily Mindset

“If you fight for your limitations, you get to keep them.”

~Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Monika is working hard to crush her handstand Push-Ups!

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WOD

“Lost In The Sauce”

AMRAP 3:
400 Meter Row
21 Overhead Squats
Max Handstand Push-Ups

Rest 3 Minutes

AMRAP 3:
400 Meter Row
18 Overhead Squats
Max Handstand Push-Ups

Rest 3 Minutes

AMRAP 3:
400 Meter Row
15 Overhead Squats
Max Handstand Push-Ups

Rest 3 Minutes

AMRAP 3:
400 Meter Row
12 Overhead Squats
Max Handstand Push-Ups

Barbell: (115/85)
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Daily Mindset

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

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?