Casey is working through her  Rope Climbs and absolutely crushing them!

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WOD

“All About The Benjamins”

AMRAP 30:
100 AbMat Sit-Ups
100 Push-Ups
100 Reverse Lunges

Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (50’s/35’s)

*Score = Total Rounds + Reps, not counting farmers carry
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DAILY MINDSET

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.”

~Nick Saban

To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.
The goal is to be better… today.

Emily is leading the 6am group through their Burpees!

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WOD

PART 1: Strict Press

Build to a Heavy Set of 10

*Score = Heaviest Load

PART 2: “GREAT BALLS OF FIRE”

AMRAP 15:
Calorie Bike

On the Minute [Starting at 0:00]:
10 Wall Balls (20/14)

*Score = Total Bike Calories.
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DAILY MINDSET

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” ~Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

And just like that, Lily’s off to Utah State University! 

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WOD

“Powerless”

5 Rounds x AMRAP 3:
21/15 Calorie Row
9 Box Jumps (30″/24″)
Max Power Cleans

Rest 1:30 Between Rounds

Round 1: (95/65)
Round 2: (135/95)
Round 3: (155/105)
Round 4: (185/135)
Round 5: (225/155)

*Score = Total Power Cleans

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DAILY MINDSET

“Discipline is choosing between what you want now, and what you want most.”

~Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Mauree, working through her Burpees!

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WOD

PART 1: Back Squat

Build to a Heavy Set of 20

*Score = Heaviest Load

PART 2: “TIPPY TOES”

10 Rounds For Time:
10 Toes to Bar
10 Burpees 🙂
100 Meter Run

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

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is…

The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Mike, using his fitness “outside the box”!

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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]
1,600 Meters at Easy Pace
600 Meters at Fast Pace
1,200 Meters at Moderate Pace
400 Meters at Fast Pace
800 Meters at Fast Pace

Rest 3 Minutes Between All Reps

[ROW]
2,000 Meters at Easy Pace
750 Meters at Fast Pace
1,500 Meters at Moderate Pace
500 Meters at Fast Pace
1,000 Meters at Fast Pace

Rest 3 Minutes Between All Reps

[BIKE]
4,000 Meters at Easy Pace
1,500 Meters at Fast Pace
3,000 Meters at Moderate Pace
1,000 Meters at Fast Pace
2,000 Meters at Fast Pace

Rest 3 Minutes Between All Reps

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DAILY MINDSET

“Seek not good from without; seek it within yourselves, or you will never find it.”

~Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

Kristen, Julie , and Buddy coming in from Tuesdays sprints!

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WOD

“Disturbing The Peace”

[TEAMS OF 3]
AMRAP 25:
100 Box Jumps (24″/20″)
100 Front Squats (75/55)
100 Dumbbell Snatches (50/35)

On the Minute [Starting at 0:00]:
All Teammates Do 5 Burpees 🙂

*No Rebounding on Box Jumps, Burpee Over The Object You’re On

*Score = Total Rounds + Reps

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DAILY MINDSET

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses

John’s face after setting a new PR on his Back Squat!

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WOD

PART 1: Strict Press

Build to a Heavy Single

*Score = Heaviest load

PART 2: “Strictly Business”

AMRAP 20:
400 Meter Run
Max Unbroken Strict Press (60% 1RM)

*Score = Total Strict Press
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DAILY MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” 

~Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Jake must be the King of CFD sitting on this throne!

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WOD

“Daily Harvest”

5 Rounds For Time [35 Minute Cap]:
40/30 Calorie Row
3 Rope Climbs (15′)
20 Double Dumbbell Deadlifts
100 Meter Farmers Carry

Dumbbells: (50’s/35’s)

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

“Comparison is the death of joy.”

~Mark Twain

We are indeed out to destroy someone’s standards.
Our own, of yesterday.

The opposite of comparison isn’t forfeit, failure, or complacency.
Its participation.
It’s the act of joining arms with other like-minded individuals in the pursuit of our own next best version.

A little post WOD core work for Bob, Bryan, and Laura!

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WOD

PART 1: Back Squat

Build to a Heavy Single

*Score = Heaviest load

PART 2: “My Leg!”

15 Minutes For Total Reps:
5 Minute Bike Calories
4 Minute Air Squats
3 Minute Double-Unders
2 Minute Toes to Bar
1 Minute Burpee to Target

*Score = Total Reps
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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?

The nooners working on their synchronized Toes to Bar!

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WOD

PART 1: Strict Pull-Ups

Max Strict Pull-Ups

*Score = Largest unbroken set of strict Pull-Ups

PART 2: “Boat Race”

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds.

*Score is total time, including rest.
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DAILY MINDSET

“You’ll miss the best things if you keep your eyes shut”

~Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.