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).

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.

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.

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.

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?

The 6am loving every minute of “The Beep Test”!

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WOD

“DOGFIGHT”

For Time:
5 Rounds:
12 Deadlifts (115/85)
12 Bar-Facing Burpees 🙂

Directly Into…

5 Rounds:
9 Hang Power Cleans (115/85)
9 Box Jumps (24″/20″)

Directly Into…

5 Rounds:
6 Push Jerks (115/85)
6 Burpee Box Jumps (24″/20″)

*Score = Time it takes to complete the workout

[30 Minute Time Cap]

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DAILY MINDSET

“It’s easy to fall into the trap of believing that what we do is more important than what we are. Of course, it’s the opposite. What we are, ultimately determines what we do.”

~Mr. Rogers

It always starts with character. It always starts from within.

We can become tunnel visioned on the loud moments. Or the “exciting” moments. Standing on the podium, hitting a PR, getting a new job. But those moments in time don’t define us. Those moments in time are simply reflections of what we already have become.

If thoughts ultimately become actions, we know where we need to start.

Mel is leading the group through their 5K Bike!

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WOD

PART 1: SNATCH

Build to Heavy Double (Not Touch & Go)
Snatch

PART 2: “RIPTIDE”

3 Rounds For Time:
500 Meter Row
12 Overhead Squats (135/95)
21 Toes to Bar

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

“Things turn out best for the people who make the best of the way things turn out.”

~John Wooden

This isn’t about optimism.
This is about opportunity.

Urban Meyer coined the equation “Event + Response = Outcome”.
A simple three-word phrase that speaks to the power of choice.

When an event takes place, we will have a moment in time where we will make a mental choice. To soak in the pity of loss, or to take action in the moment of opportunity. The event does not change… but the outcome, based on our response, dramatically can.

We are always in control. We just need to take it.

Donette is looking calm and collected as she works through the Thrusters of 22.3!

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WOD

“SPACE SHUTTLE”

For Time:
30-20-10:
Shuttle Runs (10 Meters)
Calorie Bike

200 Meter Farmer’s Carry (50’s/35’s)

30-20-10:
Shuttle Runs (10 Meters)
Calorie Bike

200 Meter Farmer’s Carry (50’s/35’s)

30-20-10:
Shuttle Runs (10 Meters)
Calorie Bike

[Time Cap = 38 Minutes]

*Score = Time it takes to complete the workout

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DAILY MINDSET

“Don’t wait for your turn. It’s always your turn.”

~Seth Godin

The perfect moment will never come.

We want to acknowledge a thousand-year-old tendency that we have… that of protection. In an attempt to stay “safe”, the human mind will resist change. And will attempt to convince itself that the time is not right. That the conditions are not “favorable enough”. The laundry list grows.

It starts with awareness. Being conscious that this “resistance” is self-driven.
It ends with action, as it is indeed your turn.

Staci and Lily crushing 22.3!

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WOD

“BERGERON BEEP TEST”

On the Minute For Max Rounds:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees 🙂

*Score = Rounds + Reps
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DAILY MINDSET

A short story.

One day, a man won a brand new car in the lottery. Thrilled, his relatives came to visit and congratulate him. They said, “Isn’t it great? You’re so lucky!”. The man replied, “Maybe”.

A few weeks passed, and suddenly the man was hit in the car by a drunk driver, leaving him in the hospital with multiple injuries. His family once again came to visit him, now saying, “That was really unfortunate.”. Again the man replied, “Maybe”.

A few more weeks passed, and as the man is recovering in the hospital, a landslide takes his home into the sea. His family comes back, saying “Aren’t you lucky you weren’t at home, and instead here at the hospital!” Again, he replied, “Maybe”.

The man’s “maybe” signifies a refusal to judge anything that may happen. Instead of judging what is, he accepts it as so, moving consciously into alignment with whatever comes his way.