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%.

Tuesday March 29, 2022

Andrew and Julie are cruising through the Bar Muscle-Ups during Mondays WOD!

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WOD

PART 1: PUSH JERK

Build to Heavy Set of 5

PART 2: “FEEL THE RHYTHM”

For Time:
27-21-15-9:
Calorie Row
Push Jerks (135/95)

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

“I was complaining I had no shoes, until I met a man who had no feet.”

~Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.

Never whine, never complain, never make excuses.

Monday March 28, 2022

Great work to all the ladies that participated in the Quarterfinals this weekend!

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WOD

“NAPALM”

2 Rounds:
10 Bar Muscle-Ups
20 Bar-Facing Burpees 🙂
30 Deadlifts (225/155)
40 Wall Balls (20/14)

*Score = Time it takes to complete the workout
*Scale Bar Muscle-Ups with Strict C2B Pull-Ups or Strict Pull-Ups
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DAILY MINDSET

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” 

~Derek Jeter

Whether we believe in talent or not is irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Sunday March 27, 2022

Alecia isn’t neglecting her 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]
1,700 Meters
5 Minutes Rest
1,300 Meters
5 Minutes Rest
900 Meters
5 Minutes Rest
500 Meters

* Alternate Between 200 Meters Fast & 200 Meters Easy
* Finish Each Interval With 100 Meter Sprint

[ROW OPTION]
2,125 Meters
5 Minutes Rest
1,625 Meters
5 Minutes Rest
1,125 Meters
5 Minutes Rest
625 Meters

* Alternate Between 250 Meters Fast & 250 Meters Easy
* Finish Each Interval With 125 Meter Sprint

[BIKE OPTION]
4,250 Meters
5 Minutes Rest
3,250 Meters
5 Minutes Rest
2,250 Meters
5 Minutes Rest
1,250 Meters

* Alternate Between 500 Meters Fast & 500 Meters Easy
* Finish Each Interval With 250 Meter Sprint”

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DAILY MINDSET

“Belief is irresistible.”

~Phil Knight

Inspiration can move us for a couple moments. Motivation might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.

Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

Saturday March 26, 2022

The face of  a new PR!

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WOD

“KELLY”

5 Rounds For Time:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)

*Score = Time it takes to complete the workout

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DAILY MINDSET

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.”

~Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we are no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that the human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.

Friday March 25, 2022

Leonor is keeping great form as she works through her Jump Rope during Tuesdays WOD!

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Happy Birthday Dan and Scott!

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WOD

“JACKPOT”

3 Rounds For Time [35 Minute Time Cap]:
42 Calorie Bike
21 Hand Release Push-Ups
30 Calorie Bike
15 Strict Ring Dips
18 Calorie Bike
9 Strict Handstand Push-Ups

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

“Success at anything, will always come down to this. Focus and effort. And we control both.” 

~Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk them up to being “gifted” or “naturally talented.” Yet HE would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

Thursday March 24, 2022

The 8am working through the Bike calories during last weeks conditioning!

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Happy Birthday Cyndi!

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WOD

“OH-K”

5 Rounds For Time [40 Minute Cap]:
30 Russian Kettlebell Swings (53/35)
20 Kettlebell Goblet Squats (53/35)
1,000 Meter Run

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

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.”

~Jacob Riis

We crave confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t anything different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

Wednesday March 23, 2022

Farmer Carrys and sunshine!

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WOD

“SOLITARY CONFINEMENT”

For Time:
100 Lateral Burpees Over Rower

Every 2 Minutes [Starting @ 0:00]:
250/200 Meter Row

*Score = Time it takes to complete the workout

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DAILY MINDSET

“Enthusiasm is common. But endurance is rare.”

~Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… It’s because she wants to set the example to her daughter that we’re not “genetically predetermined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.

Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

Tuesday March 22, 2022

MK is working through the Front Squats during Mondays burner!

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WOD

“AN ARM & A LEG”

AMRAP 20:
10 Handstand Push-Ups
30 Double -Unders
50-ft. Dumbbell Front Rack Lunge

Dumbbells: (50’s/35’s)

*Score = Rounds + Reps
5ft Dumbbell Front Rack Lunge = 1 Rep
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DAILY MINDSET

“If you want to improve, be content to be thought foolish, and stupid.”

~Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Monday March 21, 2022

Wood family feud!

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WOD

PART 1: DEADLIFT

Build to Heavy Set of 5

PART 2: “DON’T STOP ‘TIL YOU GET ENOUGH”

AMRAP 5:
Toes to Bar

On the Minute [Starting at 0:00]:
9 Deadlifts (185/135)

[Rest 5 Minutes]

AMRAP 5:
Chest to Bar Pull-Ups

On the Minute [Starting at 0:00]:
9 Front Squats (95/65)

*Score = Sum Total Reps (Toes to Bar Reps + Chest to Bar Pull-Up Reps)
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DAILY MINDSET

“You must expect great things from yourself before you can do them.”

~Michael Jordan

The level of effort we will put in today will be relative to what we believe we can accomplish.

If we don’t believe we can lose weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.

But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.

That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that would have ended it. Yet… we know the rest of that story. What will be ours?