Sunday February 18, 2024

Don’t forget to get your weekend mobility in!

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WOD

“DOUBLE TROUBLE”

AMRAP 15:
30 Calorie Row
15 Alternating Single DB Devils Press

…Into 3:00 Max Double-Unders

…Into
AMRAP 15:
30 Calorie Bike
15 Alternating Single DB Box Step Ups

Score – total rounds & reps of couplets + reps of Double-Unders

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DAILY MINDSET

“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.
It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

Saturday February 17, 2024

Congratulations to everyone that set a new PR on their 1 rep max lifts this week! 

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WOD

“Team Highball”
In Teams of Two, Complete The Following For Time:
Buy In:
6 Rope Climbs (15′)
Then 5 Rounds:
1600/1400 Meter Bike
100-80-60-40-20 Wall Balls (20/14)
Cash Out: 6 Rope Climbs (15′)

Time Cap: 35 Minutes

*One partner working at a time

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DAILY MINDSET

“Build before you have to.”

~James Clear

We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.

But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.

Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.

Friday February 16, 2024

Ryan is looking solid as he gets back on the barbell and Overhead Squats!

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WOD

Part 1: Clean
On the 3:00 x 3 Rounds: 1 Clean (Start First Working Set at 85% & Build To Heavy)

Part 2:  “Joker”
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)

Time Cap: 10 Minutes

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DAILY MINDSET

“Most people think they lack motivation when they really lack clarity.”

~James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Thursday February 15, 2024

Heidi is crushing yesterdays Dumbbell Clean and Jerks!

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WOD

“UNEASY”
3 Rounds For Time:
30-20-10 Front Squats
600 Meter Run
90 Double-Unders

Round 1 | (95/65)
Round 2 | (135/95)
Round 3 | (185/125)

Time Cap: 30 Minutes

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DAILY MINDSET

“Let character be your loudest statement.”

The chef puts on an apron.
The accountant brings a suitcase.
The football player wears shoulder pads and a helmet.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?
Are they materials, or is it something else?
Let character be what defines you.

Humble, Hungry, Unshakeable.

Wednesday February 14, 2024

Caleb and Brandon are twinning!

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WOD

Part 1: Bench Press
On the 3:00 x 3 Rounds: 1 Bench Press (Start First Working Set at 85% & Build To Heavy)

Part 2:  “3-2 Zone”
AMRAP 3:
20 Burpee Pull-Ups
Max Single Dumbbell Clean & Jerks

Rest 2 Minutes

AMRAP 3:
20 Single Dumbbell Clean & Jerks
Max Burpee Pull-Ups

Dumbbell: (70/50)

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DAILY MINDSET

“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.

Tuesday February 13, 2024

Swilliams family fun!

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WOD

“C2 Box Sandwich”
On the Minute x 40 [10 Rounds]:
Minute 1: Calorie Row
Minute 2: Box Jump Overs (20″)
Minute 3: Calorie Bike
Minute 4: Rest

*Score |  Lowest Round of Total Reps

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DAILY MINDSET

“No one was ever wise by chance.”

~Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.

Monday February 12, 2024

MK is showing he’s still got it as he flies through his Burpees!

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WOD

Part 1: Overhead Squat
On the 3:00 x 3 Rounds: 1 Overhead Squat (Start First Working Set at 85% & Build To Heavy)

Part 2: “Shadowbox”
AMRAP 10:
1 Power Snatch
1 Overhead Squat
10 Box Jumps (24″/20″)
2 Power Snatches
2 Overhead Squats
10 Box Jumps (24″/20″)

Add 1 Barbell Rep Each Round

Barbell: (115/85)

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DAILY MINDSET

“Don’t set your heart on so many things.”

~Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… Nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?

Sunday February 11, 2024

Em is working her way up to that Clean PR!

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WOD

“Wildcard”
For Time [38 Minute Cap]:
4,000/3,600 Meter Bike
2,000/1,800 Meter Row
100 Dumbbell Snatches (50/35)

Performed As Intervals:
2 Minute Work
1 Minute Rest
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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?

Saturday February 10, 2024

Hilda and the 8am are crushing their Box Jumps!

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WOD

“TEAM ALL ABOARD”

Teams of two, AMRAP 30:
15 Burpee Broad Jumps
15/12 Calorie row
30 Alternating Step Back Lunges

*Teammates alternate movements
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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.

Friday February 9, 2024

Ellen is taking advantage of a rainy day and subbing with the Ski Erg!

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WOD

Part 1: Clean
On the 3:00 x 3 Rounds: 2 Cleans (Start First Working Set at 82% & Build To Heavy)

Part 2: “Optimus Power”
AMRAP 7:
Wallballs (20/14)

On the Minute [Starting at 1:00]:
5 Power Cleans (135/95)

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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?