Friday April 8, 2022

Estee is keeping great form as she works through her Dumbbell Presses!

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WOD

“ANTSY”

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
5-4-3-2-1 Rope Climbs

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

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.”

~Charles Darwin

There’s a reason why we are still here on Earth. We adapted.

Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenges. We would much rather be comfortable, cozy, and safe. Now we aren’t going to let loose predators chase us around, but if we truly want to find that next best version of ourselves… We know we need to get uncomfortable.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… We can go wherever we want to go.

Thursday April 7, 2022

Derek is making sure to sprint his last run to lead the pack!

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WOD

“TAILBONE”

For Time: [35 Minute Time Cap]
200 Meter Row
20 AbMat Sit-Ups
200 Meter Row
19 AbMat Sit-Ups
200 Meter Row
18 AbMat Sit-Ups

200 Meter Row
1 AbMat Sit-Up

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

“The only difference between feedback and criticism is how you hear it.”

~Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Wednesday April 6, 2022

Gina is cruising through last weeks Rope Climbs! 

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WOD

PART 1: FRONT SQUAT

Build to Heavy Set of 3 Front Squats

*Score = Heaviest Load

PART 2: “BRIEF RELIEF”

5 x AMRAP 3:
3 Burpee Pull-Ups
6 Box Jump Overs (24″/20″)
9 Wall Balls (20/14)

Rest 1 Minute Between Rounds

*Score = Sum Total Rounds + Reps (enter all 5 rounds)
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DAILY MINDSET

“People are not lazy. They simply have goals that do not inspire them.”

~Tony Robbins

Something we can all agree on: anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.

Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?

Tuesday April 5, 2022

Mike is setting for his Squat Snatches during Fridays burner!

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WOD

“ALL HANDS ON DECK”

AMRAP 20:
30 Double Unders
300-ft. Dumbbell Farmers Carry
30 Double Unders
20 Handstand Push-Ups
30 Double Unders
100-ft. Dumbbell Front Rack Lunge

Dumbbells: (50’s/35’s)

*Score = Total Rounds + Reps
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DAILY MINDSET

“Ductus Exemplo”

The above quote is Latin, translating to “Leadership by Example ”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asked him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.

Monday April 4, 2022

James and Lauri are twining as they work through their Box Jumps!

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WOD

PART 1: POWER CLEAN

Build to a heavy set of 3 Power Cleans

*Score = Heaviest Load

PART 2: “BURNIN’ RUBBER”

For Time:
15 Hang Power Cleans (155/105)
1,500/1,200 Meter Bike
12 Hang Power Cleans (155/105)
1,200/900 Meter Bike
9 Hang Power Cleans (155/105)
900/600 Meter Bike

*Score = Time it takes to complete the workout

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DAILY MINDSET

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.”

~Albert Einstein

If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, is a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

Sunday April 3, 2022

Gabe is all smiles as he works on his splits!

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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

“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen

When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.

Although expression skills are part of communication, it’s one half at best. Great communicators are far better listeners than speakers.

“Empathy” is the focus of great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgment, and fully present to connect.

The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.

Saturday April 2, 2022

Derek and Todd bring it in from a great run!

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WOD

“HONEY NUT”
[Teams of 2]
For Time:
10-1-10
Clusters (95/65)
After every set 200 Meter Partner Run

*Partition Clusters However
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DAILY MINDSET

“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… We don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

Friday April 1, 2022

Sara’s form is looking solid as she works through her Push-Ups!

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Happy Birthday Caleb!

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WOD

“GUTSY”

5 Rounds For Time:
25 Toes to Bar
50 Double-Unders
15-12-9-6-3 Squat Snatches (115/85)

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

“You’re remembered for the rules you break.”

~General MacArthur

There’s something oddly intoxicating about fitting into a group. By falling into cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.

Thursday March 31, 2022

Donette working through the Wall Balls of “Kelly”!

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WOD

“SLALOM”

For Time:
500/400 Meter Row
21 Lateral Burpees Over Rower
500/400 Meter Row
18 Lateral Burpees Over Rower
500/400 Meter Row
15 Lateral Burpees Over Rower
500/400 Meter Row
12 Lateral Burpees Over Rower
500/400 Meter Row
9 Lateral Burpees Over Rower
500/400 Meter Row
6 Lateral Burpees Over Rower
500/400 Meter Row
3 Lateral Burpees Over Rower
500/400 Meter Row

*Score = Time it takes to complete the workout

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DAILY MINDSET

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”.

~Andy Dufresne, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes us is the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations… we’ll have that choice. To be bitter and upset, or to learn.
Danger, Opportunity, Choice.

Wednesday March 30, 2022

Raegan is taking advantage of the Spring sunshine during Saturdays WOD!

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WOD

“CLUB SANDWICH”

On the Minute x 9:
6 Dumbbell Front Squats (50’s/35’s)
Max Devil’s Press (50’s/35’s)

[Rest 3 Minutes]

AMRAP 6:
Max Bike Calories

[Rest 3 Minutes]

On the Minute x 9:
6 Box Jumps (30″/24″)
Max Rope Climbs

*Score = Sum Total Reps (Devil’s Press Reps + Bike Calories + Rope Climb Reps)
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“You Are Enough” — Julie Foucher

DAILY MINDSET

“Action is the fundamental key to all success.”

~Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.