Teamwork makes the dream work!

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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

”ROWDY”

On a 20:00 Clock:
Buy-In: 2000 meter Row

Then…

Max Rounds With Remaining Time:
15 Power Cleans (95/65)
12 Box Jump Overs (24″/20″)
9 Thrusters (95/65)

Score = The number of rounds and reps

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DAILY MINDSET

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

The nooners getting their Kettlebell Swings on!

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WOD

“HELEN”

3 Rounds For Time:
400 meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

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The CrossFit Kids showing us all up with their Bear Crawls!

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WOD

PART 1. 
PUSH PRESS
5-3-2-1-1-2-3-5

PART 2.
”ROW’EE ROWERSON”
In teams of 4, on a 10:00 clock:
Accumulate as many meters as possible on the rower
Accumulate as many Wall Balls as possible (20/14)

Share the work any way you choose
The Rower and Wall Ball must always be in motion
Each athlete must contribute to both Rowing meters and Wall Balls
Keep a running count for Wall Ball and log meters at the end
Score = Meters and Wall Reps combined.

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DAILY MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Mike is working hard to keep great form throughout his push-Ups!

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WOD

“NEAT”

AMRAP 15:
3 Bar Muscle-Ups
6 Deadlifts (225/155)
9/6 Calorie Assault Bike

*Scale Bar Muscle-Ups with Burpee Pull-Ups

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DAILY MINDSET

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, we’ll get uncomfortable.

Ten years of CrossFit has finally paid off for J5! He got a hole in one at his tournament over the weekend! congratulations J5!

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WOD

“BIG MAC”

For Time:
800 meter Run
150 Double-Unders
800 meter Run
50 Burpee Box Jump Overs (24”/20”)
800 meter Run

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DAILY MINDSET

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.”

~Marcus Aurelius

Perception, Good Action, and Gratitude.

Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

Happy Birthday Buddy!

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WOD

[PART 1] “BUILD TO A HEAVY SQUAT CLEAN”
1 Squat Clean every :90 (8 sets)
1-1-1-1-1-1-1-1

[PART 2] ”SQUAT CLEAN ELIZABETH”

For Time:
21-15-9 reps:
Squat Clean (135/95)
Ring Dips

Score = The time it takes to complete the workout
Time Cap = 12:00

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DAILY MINDSET

“Every strike brings you closer to your next home run.”

~Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

Don’t forget to do your weekend “Cleaning”!

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WOD

”ASAP AS POSSIBLE”

For Time:
500/450m Row
10 Toes to Bar
500/450m Row
15 Toes to Bar
500/450m Row
20 Toes to Bar
500/450m Row
25 Toes to Bar
500/450m Row
30 Toes to Bar
500/450m Row

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The morning rush!

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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

”31 HEROES”

AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30″/24″)

*This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25) or Dumbbell (50/35). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/Dumbbell and begin their 400m, while Partner #2 continues work wherever #1 left off.

31 HEROES

On 6 August 2011, a U.S. CH-47D Chinook military helicopter operating with the call sign Extortion 17 (pronounced “one-seven”) was shot down while transporting an Immediate Reaction Force attempting to reinforce a Joint Special Operations Command unit of the 75th Ranger Regiment in the Tangi Valley in Maidan Wardak province, southwest of Kabul, Afghanistan. The resulting crash killed all 38 people on board – 23 US Navy SEALs, 2 United States Air Force Pararescue, 1 United States Air Force Combat Control Team member, one pilot and two crewmen of the United States Army Reserve, one pilot and one crewman of the United States Army National Guard, seven members of the Afghan National Security Forces, and one Afghan interpreter, as well as a U.S. military working dog. At 31 U.S. military personnel killed, the shoot down of Extortion 17 represents the greatest single-incident loss of U.S. lives in Operation Enduring Freedom – Afghanistan.
…
Army Sergeant Alexander J Bennett
Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL
Chief Petty Officer, SEAL Brian R Bill
Air Force Para Rescue Tech Sergeant, John W Brown,
Chief Petty Officer, SEAL Christopher G. Campbell
Army Chief Warrant Officer 4, David R Carter
Petty Officer 1st Class, Information Systems Technician, Jared W Day
Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara
Army Specialist Spencer C Duncan
Chief Petty Officer, SEAL John W Faas
Army Staff Sergeant Patrick D Hamburger
Staff Sergeant, Air Force Combat Control Team Andrew W Harvell
Chief Petty Officer, SEAL Kevin A Houston
Lieutenant Commander, SEAL Jonas B Kelsall
Master Chief, SEAL, Louis “Lou” J Langlais
Chief Petty Officer, SEAL Matthew D Mason
Chief Petty Officer, SEAL Steven “Matt” M Mills
Army Chief Warrant Officer 2 Bryan J Nichols
Chief Petty Officer, EOD Nicholas H Null
Petty Officer 1st Class, SEAL Jesse D Pittman
Senior Chief, SEAL Thomas A Ratzlaff
Chief Petty Officer, SEAL Robert J Reeves
Chief Petty Officer, SEAL Heath M Robinson
Petty Officer 2nd Class, SEAL Nicholas P Spehar
Petty Officer 1st Class, Cryptologist Technician Michael J Strange
Petty Officer 1st Class, SEAL Jon “JT” Tumilson
Petty Officer 1st Class, SEAL Aaron C Vaughn
Senior Chief, EOD Kraig M K Vickers
Chief Petty Officer, SEAL Jason R Workman
Air Force ParaRescue Tech Sergeant, Daniel L Zerbe
Bart, K-9

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DAILY MINDSET

“Let character be your loudest statement.”

The chef puts on an apron.
The accountant brings a suitcase.
The football player wears shoulder pads and a helmet.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?
Are they materials, or is it something else?
Let character be what defines you.

Humble, Hungry, Unshakeable.

Levi has been crushing it lately!

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WOD

“HANGRY”

AMRAP 20:
15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches (95/65)
6 Strict Handstand Push-Ups

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DAILY MINDSET

“True happiness is to enjoy the present, without anxious dependence of the future”

~Seneca

How often do we rush to the finish line… only to rush to find the next?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line, that we’ll never reach.

The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

Happy Birthday Raegan!

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WOD

“Y’ALL COME BACK NOW”

5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry (50s/35s)
30 AbMat Sit-Ups
10 Double Dumbbell Cleans (50s/35s)

*Score = Time it takes to complete the workout

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DAILY MINDSET

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

~Simon Sinek

What defines a leader? Is it a promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.