Monika is working her way through her Deadlifts during Mondays take on “DT”!

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WOD

“Ergalicious”

10 Rounds For Time:
250/200 Meter Row
500/400 Meter Bike

Rest 1 Minute Between Rounds

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

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DAILY MINDSET

“The most important decision we make is whether we believe we live in a friendly or hostile universe.”

~Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

Jamal is working his way up to a heavy Clean and Push Jerk!

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WOD

Part 1: “DT” Complex

5 Rounds on the 3:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

*Score = Heaviest Load

Part 2: “Do iT”

For Time:
60 Deadlifts (155/105)
45 Hang Power Cleans (155/105)
30 Push Jerks (155/105)

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

“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who they are? It can’t. It’s external. There’s no pixy dust on the podium, or some magic trick we wake up to the morning after.

What can change us however, is the character we choose to become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

The 8amers spinning it out!

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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

“The most common lies a man tells are to himself.”

~Frederich Nietzsche

Do you ever think about – the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves.

This is not an attempt to say we are bad people for having those thoughts. Those thoughts just come. But the step that must take place in the middle, is awareness of those thoughts when they arrive. To recognize these as “lies”, like how Nietzsche puts it… so that we can put them into their place.

As we move through our day today, let’s think about the way we think.

Coop and Gabe are catching some rays as they get through their Rowing!

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WOD

“Triple 3”

For Time:
3,000 Meter Row
300 Double Unders
3 Mile Run

Time Cap: 49 Minutes

*Score = Time it takes to complete the workout

PARTNER VERSION:
[Team of 3]
For Time:
3,000 Meter Row
300 Double-Unders
3 Mile Run

-Must complete movements in order
-1 athlete working at a time while other 2 rest
-Can partition work however
-Purposefully “less” work than individual version because athletes should be sprinting when it is their turn

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DAILY MINDSET

“One can have no smaller or greater mastery, than mastery of oneself.”

~Leonardo Da Vinci

Leonardo Da Vinci was one of the first documented individuals to believe that humans could take flight.

Imagine living back then, when the idea was first expressed. Talk about a nightmarish idea! The thought of hurling humans into the air, like a bird, with no guarantee of landing. Pretty damn amazing how his prediction came true, despite it all.

The quote at the top is an expression of such a thing. To believe, to master his mind, despite what all external “sources” may be offering in response. He knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” is accurate.
It’s not the competition that will beat us. It will only be ourselves.

Ian is cruising through his Farmers Carry during Thursdays grinder!

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WOD

PART 1: SNATCH

On the Minute x 15:
1 Snatch

*Score = Heaviest Load

PART 2: “Snake Eyes”

AMRAP 12:
3 Power Snatches (95/65)
3 Chest to Bar Pull-Ups
3 Box Jumps (30″/24″)
6 Power Snatches (95/65)
6 Chest to Bar Pull-Ups
6 Box Jumps (30″/24″)
…
Add 3 Reps Each Round

*Score = Rounds + Reps
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DAILY MINDSET

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”

~Dr. Seuss

People aren’t thinking about you.
People are thinking about what you are thinking about them.
Just think about it for a second.

We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.

Taken from a children’s book, this quote… is anything but childish. In a world where we can be consumed with the thoughts of another’s thoughts… we can realize that we may be “minding” things that we don’t need to.

Your buck stops with you.
My buck stops with me.
And that’s all that really matters.

The 8am are in “Murph” training!

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WOD

“Pump The Brakes”

For Time: [Time Cap = 35 Minutes]
10 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
9 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
8 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
…
1 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike

Dumbbells: (50’s/35’s)

*Score = Time it takes to complete the workout

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DAILY MINDSET

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” 

~Ralph Waldo Emerson

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

Bob and James are cheering Bryan on as he works up to a heavy Front Squat!
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WOD

“Going Nowhere”

AMRAP 3:
25 Bar-Facing Burpees 🙂
Max Front Squats (155/105)

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees 🙂
Max Front Squats (135/95)

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees 🙂
Max Front Squats (115/85)

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees 🙂
Max Front Squats (95/65)

*Score = Sum Total Reps
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DAILY MINDSET

“The fact of the matter is that it’s just my opinion.”

~Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.

We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.

We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of our, humility. To always have an open mind, and to always be a student.

Gina is working her way up on her Clean and Jerk!

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WOD

PART 1: Clean & Push Jerk

Build to A Heavy Single Clean & Jerk

*Score = Heaviest Load

PART 2: “Grace” [BENCHMARK]

For Time:
30 Clean and Jerks (135/95)

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

“One of the most difficult things to give away is kindness. It usually comes back to you.”

~Anonymous

Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.

Think back to the last time you saw someone else doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… How did you feel, witnessing that? Did it make you feel more generous?

If kindness is contagious, we just need to start the chain.

Gina is fighting hard through her DB walking Lunges!

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WOD

“Threefer”

3 Rounds For Time:
1,000/800 Meter Bike
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
50-ft. Single Dumbbell Overhead Walking Lunges (each arm)

*Hang Dumbbell Snatches: Switch hands every 5 reps
*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: to dream too small.

What stops dreamers from dreaming is fear.
We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

It doesn’t start with a dream. It starts with the belief; the belief that we deserve to step up to the plate and put the ball over the fences.

Attention: There will be NO Open Gym today. Enjoy your Mothers Day!

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HOME WOD

“Sweaty Sunday”

[RUN]
4 Rounds:
800 Meters at Fast Pace
Rest 1 Minute

4 Rounds:
150 Meters at Moderate Pace
50 Meter Walk

No Rest Between Reps, Sets, or Rounds
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DAILY MINDSET

“If a shooter missed the target, it’s not the target’s fault.”

~Unknown
How ridiculous would it look for a shooter to scream at the target, as if it should have magically moved to where they shot? Pretty ridiculous. But, it happens.

And if you’re reading this, I’d hedge a bet that you and I both have been guilty of this before. Blaming something external.

Certainly, blaming the target gets that shooter no where. Their next shot may be just as wild as the one before. But if the shooter took a step back, took windage into consideration, adjusted their sights, and took their next shot… would they have a better chance?

The takeaway is that it can be human nature to feel the heat of frustration in the moment. And to even have the inclination to blame something external to the real reason why. In that moment, we can recall such an example. We’ll take responsibility, realign our sights, and take our next shot. That first miss will be the reason why we’ll be closer this time.