Justin is in town and here work hard as he and Estee work through the Rowing of Mondays Hero WOD!

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Happy Birthday Ryan!

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WOD

“SHINER”

On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)

Score: Slowest round

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DAILY MINDSET

“Your mind is not your shoe size.”

~Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Casey is working on her fitness!

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WOD

“COMPOUNDING INTEREST”

For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)

Directly Into..

1 Round of:
30 Overhead Squats (95/65)
100 Double Unders

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DAILY MINDSET

“It’s not how much we give, but how much love we put into giving.”

~Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

Reminder: We will be running a Holiday schedule today. There will be an 8:00am and 10:00am WOD. Thanks for understanding, and we hope you all have a great Labor Day!

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WOD

In teams of two, complete the following for time:
13 Rounds:
8 Strict Pull-Ups
26 Calorie Row
21 Push Jerks (95/65)

Partners divide repetitions up as the team sees fit.

This workout is in honor of the 13 service men and women that lost their lives during the terrorist attack in Kabul, Afghanistan on August 26.

Eleven Marines, one Navy corpsman and one soldier were “killed as the result of an enemy attack while supporting non-combatant evacuation operations,” according to a Saturday press release from the Department of Defense, which released the names of the U.S. troops.

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DAILY MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.”

~Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Becky is making sure to get her post WOD mobility in!

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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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Don’t forget, we will be running a Holiday schedule tomorrow for Labor Day. There will be an 8:00am and 10:00am WOD.

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WOD

AMRAP 10:00 of “Brenton”
100 ft Bear Crawl (30m)
100 ft Standing Broad Jump
Every 5 Broad Jumps do 3 Burpees

Optional: If you have a 20-lb or 14-lb. weight vest, wear it. If you have never done this workout before, we recommend using only bodyweight.

Score = 1 Round is 100ft Bear Crawl & 100ft Broad Jump. Every 5 meters = 1 rep.

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Gabe is holding on to the bar as he cycles through his Clean and Jerks during Wednesdays WOD!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join.

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WOD

“BEST FOOT FORWARD”

3 Rounds For Time:
100 Double-Unders
20 Chest to Bar Pull-Ups
30 Single Dumbbell Box Step-Overs

Dumbbell: (50/35)
Box: (24″/20″)

*Score = Time it takes to complete the workout

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DAILY MINDSET

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

And just like that, Anna is a part of the Muscle-Up club!

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WOD

“THINK TWICE”

AMRAP 10:
15/12 Calorie Row
9 Strict Handstand Push-Ups

[Rest 5 Minutes]

AMRAP 10:
15/12 Calorie Row
9 Deadlifts (275/185)

Score = Sum total of rounds and reps accumulated for each AMRAP

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DAILY MINDSET

“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’re in there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the isles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert isle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

Erik is flying through his Toes to Bar during Tuesdays WOD!

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WOD

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DAILY MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.”

~Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Sean has some hops!

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WOD

“GWEN & WHERE?”

For Time:

400 Meter Run
15 Unbroken Clean and Jerks (115/85)
400 Meter Run
12 Unbroken Clean and Jerks (115/85)
400 Meter Run
9 Unbroken Clean and Jerks (115/85)
400 Meter Run

Every Additional Break:
200 Meter Penalty Run

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DAILY MINDSET

“Culture eats strategy for breakfast.”

~Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

The nooners teaming it up!

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WOD

“GOING DOWN SWINGING”

For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees 🙂

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DAILY MINDSET

“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Wall Walks at any age!

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WOD