Jannalyn is crushing the Rope Climbs during Mondays gripper!

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WOD

“Jackhammer”

2 Rounds For Time [20 Minute Cap]:
1,000 Meter Run
50 Thrusters (45/35)
30 Chest to Bar Pull-Ups

*Score = Time it takes to complete the workout
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DAILY MINDSET

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

~Simon Sinek

What defines a leader? Is it a promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both were students in school, teammates on a sports team, or co-workers in a job. Yet something sets them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Sergey is crushing his Clean and Jerks during Fridays Open repeat!

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WOD

“DONNY”

21-15-9-9-15-21:
Deadlifts (225/155)
Burpees 🙂

*Score = Time it takes to complete the workout
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DAILY MINDSET

“It’s not that I’m so smart, it’s that I stay with problems longer.”

~Albert Einstein

Adaptation is our most powerful weapon.
And it’s not limited to what we do inside the gym.

When we think back to a workout, where we spur adaptation, we can all agree that it’s quite the experience. And it’s freaking hard (which is why we love it). When we are working through something on the cerebral level, shouldn’t we expect a similar struggle?

Both for mind and body… this is where the magic happens.
Inside the gym and out, embrace challenges one and the same.
A chance to learn, grow, and come back even stronger than before.

Sean is working hard through his Doule-Unders!

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WOD

“SAGER’S WAGER”

5 Rounds For Time:
60 Double-Unders
15 Overhead Squats (115/85)
3 Rope Climbs

*Score = Time it takes to complete the workout
*Sub Rope Climbs with 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope
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DAILY MINDSET

“No man ever steps in the same river twice, for it’s not the same river and he’s not the same man.”

~Heraclitus

What’s your poison of choice? Bike, Run, or Row!

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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]

[Option 1]
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes

[Option 2]
3 Rounds For Time:
400 Meter Run
1,000 Meter Bike

Rest 3 Minutes

[Option 3]
3 Rounds For Time:
1,000 Meter Bike
500 Meter Row

Rest 3 Minutes
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DAILY MINDSET

“We choose our joys and sorrows long before we experience them.”

~Khalil Gibran

Leonor and John are leading the 4:30 group through their Hang Snatches!

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WOD

“Team Luce”

[Teams of 2]
3 Rounds For Time [30 Minute Cap]:
1,000 Meter Run
10 Ring Muscle-Ups/20 Burpee Pull-Ups
100 Air Squats

*Run Together, Split Ring Muscle-Ups/Burpee Pull-Ups, Synchro Air Squats

*Score = Time it takes to complete the workout
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DAILY MNDSET

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle, victorious.”

~Vince Lombardi

Casey is pacing perfectly throughout her heavy Deadlifts!

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WOD

PART 1: Power Clean & Jerk

Build to a Heavy Power Clean & Jerk

*Score = Heaviest Load

PART 2: “Open Workout 13.4”

AMRAP 7:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
…
Add 3 Reps Every Round

Barbell: (135/95)

*Score = Rounds + Reps
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DAILY MINDSET

“Do what you can, with what you have, where you are.”

~Theodore Roosevelt

 

Dereks secret is all about the shorts!

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WOD

“Young, Dumb & Broke”

For Time:
25-20-15-10-5 Dumbbell Bench Press
50-40-30-20-10 Dumbbell Reverse Lunges
100-80-60-40-20 Double-Unders

Dumbbells: (50’s/35’s)

*Score = Time it takes to complete the workout
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“Great minds discuss ideas; average minds discuss events; small minds discuss people.”

~Eleanor Roosevelt

The 8amers working through their Bench Press!

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WOD

“Cranky Christine”

3 Rounds For Time [25 Minute Cap]:
700/600 Meter Row
12 Deadlifts (275/185)
21 Burpee Box Jumps (24″/20″)

Rest 3 Minutes Between Rounds

*Score = Total Time it takes to complete the workout, including rest
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DAILY MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” 

~Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Carson is flying through his Ring Muscle-Ups!

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WOD

“Bloody Mary”

AMRAP 20:
5 Handstand Push-Ups
10 Single Leg Squats
15 Pull-Ups

Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches (75/55)
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DAILY MINDSET

“Culture eats strategy for breakfast.”

~Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into Place.

Calleigh, Cam, and Nick are in a post 5K hang Off!

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WOD

PART 1: Overhead Squat

Build to a Heavy single Overhead Squat

*Score = Heaviest Load

PART 2: “Something Or Other”

For Time [10 Minute Cap]:
20 Power Cleans
20 Bench Press
20 Overhead Squats

Barbell: (155/105)

*Score = Time it takes to complete the workout
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DAILY MINDSET

“Well done is better than well said.”

~Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.