Cam is crushing her Front Rack Lunges!

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WOD

“Moneyball”

21-15-9:
Wallballs (20/14)
Box Jumps (24″/20″)

200 Meter Farmers Carry (50/35’s)

21-15-9:
Wallballs (20/14)
Box Jumps (24″/20″)

200 Meter Farmers Carry (50/35’s)

21-15-9:
Wallballs (20/14)
Box Jumps (24″/20″)

*Score = Time it takes to complete the workout

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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 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.

Sara and Julie are crushing the Push-Ups during Mondays “Body Shop”! 

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WOD

“Helen” 
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

*Score = Time it takes to complete the workout
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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.

Jamal is working through his Push Jerks!

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WOD

Part 1: Strict Press

5 Sets of 4

*Score = Lowest weight used for a set

Part 2: “Body Shop”

On the 3:00 x 10 Rounds:
500/400 Meter Row
Max Bodyweight Reps

Odd Rounds: Push-ups
Even Rounds: Sit-ups

*Score = Total Reps of Sit-ups + Push-Ups
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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 it’s 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?

Don’t forget to be like Gabe this weekend and work on your mobility!

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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 OPTION]
5 Sets:
500 Meters at Easy Pace
400 Meters at Moderate Pace
300 Meters at Fast Pace

3 Minutes Rest Between Sets

[ROW OPTION]
5 Sets:
625 Meters at Easy Pace
500 Meters at Moderate Pace
375 Meters at Fast Pace

3 Minutes Rest Between Sets

[BIKE OPTION]
5 Sets:
1,250 Meters at Easy Pace
1,000 Meters at Moderate Pace
750 Meters at Fast Pace

3 Minutes Rest Between Sets
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DAILY MINDSET

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.

The 6am are flying through their Farmers Carry during Thursdays grinder!

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WOD

PART 1: Push Press

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

PART 2: “The Great Outdoors”

For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run
…
1 Push Press
1 Front Squat
100 Meter Run

Barbell: (95/65)

*Score=Time it takes to complete the workout

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DAILY MINDSET

“Life is like sailing. You can use any wind to go in any direction.”

~Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Mark has been working on his Overhead Squats, and they have come so far!

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WOD

“Doce”

3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps(24″/20″)

Rest 4 Minutes Between Rounds

Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)

*Score=Sum Total of Reps
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DAILY MINDSET

“There is a difference between listening, and waiting for your turn to speak.”

~Simon Sinek

Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Who’s ready for Farmers Carries?!

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WOD

“Meet In The Middle”

50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (45/35)

Directly Into..

5 Rounds:
30 Shuttle Runs (10-Meters)
100 Meter Farmers Carry (50’s/35’s)

*Time Cap: 35 Minutes
*Score=Time it takes to complete the workout

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DAILY MINDSET

“Don’t bunt. Aim out of the ballpark.”

~David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Suns out, guns out!

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Happy Birthday Katie and Jake!

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WOD

PART 1: Overhead Squat

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

PART 2: “Race to Randy”

Every 4 Minutes Until 75 Reps of Power Snatches:
1,000/800 Meter Bike
15 Overhead Squats (75/55)
Max Power Snatches (75/55)

*Time Cap: 20 Minutes
*Score = Time it takes to complete 75 Power Snatches
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DAILY MINDSET

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Congratulations Carson and Heather on finishing your marathon! 

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WOD

“Dude, Where’s My Bar?”

For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row

*Time Cap=35 Minutes
*Score=Time it takes to complete the workout
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DAILY MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Gina is crushing the Rope Climbs!

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WOD

PART 1: Deadstop Deadlift

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

PART 2:”Giddy Up”

AMRAP 15:
1 Deadlift (225/155)
1 Burpee Pull-Up
1 Dumbbell Thruster (50’s/35’s)
2 Deadlifts (225/155)
2 Burpee Pull-Ups
2 Dumbbell Thrusters (50’s/35’s)
…
[Add 1 Rep Every Round]

*Score = Rounds + Reps
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DAILY MINDSET

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.