Sunday August 7, 2022

Morning Run!

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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

Saturday August 6, 2022

WOD

”31 HEROES”

AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30″/24″)

*This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a Dumbbell (50/35). Once Partner #2 returns from the run, Partner #1 will grab the Dumbbell and begin their 400m, while Partner #2 continues work wherever #1 left off.

31 HEROES

On 6 August 2011, a U.S. CH-47D Chinook military helicopter operating with the call sign Extortion 17 (pronounced “one-seven”) was shot down while transporting an Immediate Reaction Force attempting to reinforce a Joint Special Operations Command unit of the 75th Ranger Regiment in the Tangi Valley in Maidan Wardak province, southwest of Kabul, Afghanistan. The resulting crash killed all 38 people on board – 23 US Navy SEALs, 2 United States Air Force Pararescue, 1 United States Air Force Combat Control Team member, one pilot and two crewmen of the United States Army Reserve, one pilot and one crewman of the United States Army National Guard, seven members of the Afghan National Security Forces, and one Afghan interpreter, as well as a U.S. military working dog. At 31 U.S. military personnel killed, the shoot down of Extortion 17 represents the greatest single-incident loss of U.S. lives in Operation Enduring Freedom – Afghanistan.

Army Sergeant Alexander J Bennett
Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL
Chief Petty Officer, SEAL Brian R Bill
Air Force Para Rescue Tech Sergeant, John W Brown,
Chief Petty Officer, SEAL Christopher G. Campbell
Army Chief Warrant Officer 4, David R Carter
Petty Officer 1st Class, Information Systems Technician, Jared W Day
Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara
Army Specialist Spencer C Duncan
Chief Petty Officer, SEAL John W Faas
Army Staff Sergeant Patrick D Hamburger
Staff Sergeant, Air Force Combat Control Team Andrew W Harvell
Chief Petty Officer, SEAL Kevin A Houston
Lieutenant Commander, SEAL Jonas B Kelsall
Master Chief, SEAL, Louis “Lou” J Langlais
Chief Petty Officer, SEAL Matthew D Mason
Chief Petty Officer, SEAL Steven “Matt” M Mills
Army Chief Warrant Officer 2 Bryan J Nichols
Chief Petty Officer, EOD Nicholas H Null
Petty Officer 1st Class, SEAL Jesse D Pittman
Senior Chief, SEAL Thomas A Ratzlaff
Chief Petty Officer, SEAL Robert J Reeves
Chief Petty Officer, SEAL Heath M Robinson
Petty Officer 2nd Class, SEAL Nicholas P Spehar
Petty Officer 1st Class, Cryptologist Technician Michael J Strange
Petty Officer 1st Class, SEAL Jon “JT” Tumilson
Petty Officer 1st Class, SEAL Aaron C Vaughn
Senior Chief, EOD Kraig M K Vickers
Chief Petty Officer, SEAL Jason R Workman
Air Force ParaRescue Tech Sergeant, Daniel L Zerbe
Bart, K-9

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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.

Friday August 5, 2022

Emily is looking strong as she works through her Push-Ups!

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WOD

PART 1: No Touch Deadlift

5 Sets of 2 No Touch Deadlifts

*Score = Lowest weight used for a working set

PART 2: “AMRAPPER’s Delight”

AMRAP 15:
8 Toes to Bar
8 Deadlifts (165/115)
8 Lateral Barbell Burpees 🙂

*Score = Rounds + Reps
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DAILY MINDSET

“True happiness is to enjoy the present, without anxious dependence of the future”

~Seneca

How often do we rush to the finish line… only to rush to find the next?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach.

The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

 

Thursday August 4, 2022

Ry and Cyndi are crushing the Lunges during Wednesday WOD!

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WOD

“Tri Hard”

5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks (50/35)

Rest 4 Minutes Between Rounds

*Score = Total Reps of Hang Clean and Jerks
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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.

Wednesday August 3, 2022

Jamal is working through his Push-Ups with great form!

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WOD

PART 1: Bench Press

5 Sets of 2 Bench Press

*Score = Lowest weight used for a working set

PART 2: “Put It In Reverse”

AMRAP 12:
2-4-6-8-10….
Hand Release Push-Ups
Bike Calories
Dumbbell Front Rack Reverse Lunges (50’s/35’s)

*Score = Rounds + Reps
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DAILY MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Tuesday August 2, 2022

Who’s ready for Rowing, Sit-Ups, Pull-Ups, and Double-Unders!

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WOD

“Harbormaster”

5 Rounds For Time:
20 Pull-Ups
30 Sit-Ups
400 Meter Row
50 Double-Unders

Rest 2 Minutes

*Score = Time it takes to complete the workout, including rest
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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 and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

Monday August 1, 2022

Mike coming in from his Mile Run!

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WOD

PART 1: Run 1 Mile

Run 1 Mile

*Score = Time it takes to run 1 Mile/1600 Meters

PART 2: FRONT SQUAT

5 Sets of 2 Front Squats

*Score = Lowest weight used for a working set
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DAILY MINDSET

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.”

~Will Smith

It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

Sunday July 31, 2022

The nooners bringing Levi in from his last run during Wednesdays grinder!

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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” [CHOOSE ONE]

[RUN]
2,000 Meters at Easy Pace
1,600 Meters at Easy/Moderate Pace
1,200 Meters at Moderate Pace
2 Minutes Walk
1,000 Meters at Moderate Pace

No Additional Rest Between Reps

[ROW]
2,500 Meters at Easy Pace
2,000 Meters at Easy/Moderate Pace
1,500 Meters at Moderate Pace
2 Minutes Easy Row
1,250 Meters at Moderate Pace

No Additional Rest Between Reps

[BIKE]
5,000 Meters at Easy Pace
4,000 Meters at Easy/Moderate Pace
3,000 Meters at Moderate Pace
2 Minutes Easy Bike
2,500 Meters at Moderate Pace

No Additional Rest Between Reps

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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. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in 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. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that 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.

When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.

Saturday July 30, 2022

The 8:00am ladies getting their Bench Press on!

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Good Luck to everyone that’s competing in “The Battle Of The Box” today! Let’s bring home the gold plate!

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WOD

“Reptar”

[TEAMS OF 3]
AMRAP 25:
90/70 Calorie Row
60 Toes to Bar
30 Power Snatches (135/95)

*Score = Rounds + Reps
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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. And acknowledge where we came from. 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 know it, we’re already thinking, “what’s next?” The finish line always moves.

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. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Friday July 29, 2022

Gina and Lily working through their Pull-Ups!

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WOD

“Time After Time”

AMRAP 20:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Every 2:00, Bike 500/400 Meters

*Score = Total Rounds + Reps of “Cindy”
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DAILY MINDSET

“Perfection can be spelled with the word paralysis.”

~Churchill

The act of “starting” is all to often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.