3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts (225/155)
12 Strict Handstand Push-ups
9 Box Jumps (30″/24″)

[Teams of 2]
For Time:
3-6-9-12-15-18:
Toes to Bar
Kettlebell Swings (53/35)
Burpees 🙂

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DAILY MINDSET

5FRx

SLEEP
All of our fitness goals rely on our ability to recover and our ability to recover is determined by how much and how well we sleep.

We want to strive to be sleeping 7-8hrs every single night.

Let’s set the goal of sleeping 5% more. . . maybe it’s each week or maybe it’s each month. But making little progress on our sleep can make a huge difference in reaching our fitness goals and overall health!

Right now if you are sleeping 6 hrs a night. . . let’s try for 6 hrs and 18 minutes.
Can you get to sleep just 18 minutes sooner?
18 more minutes a night is 2 hours extra a week. . .8 hours a month. . . that’s a whole extra night of sleep!

AMRAP 10:
1,600 Meter Run
Max Calorie Bike

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Bike

Rest 3 Minutes

AMRAP 6:
800 Meter Run
Max Calorie Bike

Rest 2 Minutes

AMRAP 4:
400 Meter Run
Max Calorie Bike

Rest 1 Minutes

AMRAP 2:
200 Meter Run
Max Calorie Bike

*Score = Sum Total Bike Calories from all 5 Rounds

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DAILY MINDSET

5FRx

TRAIN
The Power of Measuring Fitness
How do most doctors track your health? Blood pressure, cholesterol, BMI, and glucose. What you do in the gym can also serve as biomarkers of your health. If someone can deadlift 1x their bodyweight, run an 8 minute mile, and do 17 burpees in a minute you hypothesize that their blood pressure, cholesterol, body composition, and glucose are most likely in healthy ranges.

What I am not saying is that if you are fit you do not need to see a doctor. But, what I am saying is measuring your fitness does in fact positively impact your health in a big way. And this is exactly what we are doing when we do Rounds For Time, AMRAPS, EMOMS, 1RMs, and everything in between!
Measurable
Observable
Repeatable
Data

What’s your Deadlift?
Sickness: ½ BW
Wellness: 1-1.5x BW
Fitness: 2x BW

What’s your Mile time?
Sickness: 12+ Minutes
Wellness: 8 Minutes
Fitness: Sub 6 Minutes

How many Burpees can you do in a minute?
Sickness: 5-10
Wellness: 15-20
Fitness: 25-30

Odds are if an athlete can deadlift 1x their body weight, run an 8 minute mile, and do 15-20 burpees in a minute- their body composition, cholesterol, blood pressure, and glucose levels are healthy too!

For Time [25 Minute Cap]:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders

1 Round of “Macho Man”:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

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DAILY MINDSET

5FRx

EAT
Looking at Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
Regularly learn and play new sports.

The first sentence IS “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

Often we check the “Fitness Box” for the day because we work out. But we HAVE to remember that fitness is much more than that. The foundation of our fitness is our nutrition. If we are just showing up to train 1 hour out of the day and neglecting what we do outside of the gym; we are only adhering to part of the prescription.

Today and everyday, let’s make sure our nutrition is getting the same attention (if not more) as our training is.

*Athlete chooses number of Rope Climbs

 

[0:00-10:00]
AMRAP 10:
20 Double Dumbbell Box Step Ups (50’s/35’s)
6 Renegade Rows (50’s/35’s)
[10:00-20:00]
AMRAP 10:
20 Double Dumbbell Box Step Ups (50’s/35’s)
200 Meter Run

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DAILY MINDSET

“We are what we repeatedly do. Excellence then, is not an act, but a habit.”

~Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

For Time:
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats (50’s/35’s)

After Each Round:
1 Rope Climb
50 Meter Dumbbell Farmers Carry

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DAILY MINDSET

“Pursue one great decisive aim with force and determination.”

~Carls Von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to not do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.

1a) 2×3 Power Snatch

*Score = Heaviest Load

5 Rounds For Time:
1k Run
30 Wall Balls (20/14)

Time Cap: 40 Minutes

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DAILY MINDSET

“If you know your opponent, but not yourself, you will lose 100% of the time.”

~Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.

On the 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
30 Double Unders
500 Meter Bike

*Score = Athletes will keep track of split times for all 10 rounds. Overall score will be the Sum Total of all splits.

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DAILY MINDSET

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.”

~Confucius
We’re drawing close to one of the most memorable years of recent decades… 2020.
As we enter 2021, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.

Imagine we’re sitting together in a coffee shop… and it’s the end of 2021. Just about a year from today.
And I ask you,
“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2021?”
“Did you set any goals that you set, but happened to miss? What would you change?”
“And last question… now with 2021 in hindsight, what do you think are your major growth areas for 2022?”