Saturday Tabata Sit-Up Cash Out!

__

Happy Birthday Landan!

__

WOD

“Spin Class”

5 Rounds For Time [30 Minute Cap]:
60 Double-Unders
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)

Rest 2 Minutes Between Rounds
__

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.

Alia is showing us what a Kettlebell Swing should look like! 

__

WOD

Part 1: Front Squat

Build to a heavy set of 10

Part 2: “Bergeron Beep Test”

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

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.

The 8am crew are getting their sweat on!

__

Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

__

WOD

“Sweaty Sunday” [PICK ONE]

[Row]
10 Rounds:
500 Meter Row

Rest 1 Minute

[Run]
10 Rounds:
400 Meter Run

Rest 1 Minute

[Bike]
10 Rounds:
1,000 Meter Bike

Rest 1 Minute

__

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).

Donette is looking strong as she works through her Dumbbell Presses!

__

Happy Birthday Dan and Scott!

__

WOD

“Team Macho Mile”

In Teams Of Two, Complete 4 Rounds For Time:
400 Meter Run (Together)
6 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

*Switch partners after full round of “Macho Man”

*30 minute time cap

__

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).

Laura is looking calm as she works through her Rope Climbs!

__

Happy Birthday Cyndi!

__

WOD

Part 1: Barbell Complex

Build to a heavy Power Snatch + Hang Snatch

Part 2: “Hallucinate”

AMRAP 14:
2 Rope Climbs (15′)
4 Burpee Box Jumps (30″/24″)
8 Alt. Dumbbell Snatches (70/50)
__

Dr. D is showing the power of the beard as he crushes his Handstand Push-Ups! 

__

WOD

“Wilson”

For Time:
1000-800-600-400-200 Meter Run
50-40-30-20-10 Wallballs (20/14)
__

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.

Sean and Matt are showing us how Rope Climbs are done!

__

WOD

Part 1: Bench Press

Build to a heavy set of 5

Part 2: “Albacore”

For Time:
800 Meter Row + 80 AbMat Sit-Ups
500 Meter Row + 50 Push-Ups
300 Meter Row + 30 Toes to Bar

Time Cap: 15 Minutes
__

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.

The 6am ladies working through their Bench Press!

__

WOD

“Kinda”

10-9-8-7-6-5-4-3-2-1:
Deadlifts (225/155)
Dumbbell Hang Power Cleans (50/35)’s
Strict Handstand Push-Ups
__

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?

Happy Birthday Casey!

__

WOD

Part 1: Overhead Squat

Build to a heavy set of 3

Part 2: “Fighting Words”

3 Rounds For Total Reps:
1 Minute Chest to Bar Pull-Ups
1 Minute Overhead Squats
1 Minute Double-Unders
1 Minute Power Snatches
1 Minute Bar-Facing Burpees 🙂
1 Minute Rest

Barbell: (75/55)
__

Daily Mindset

“Life is a wonderful, wonderful opera… except that it hurts.”

~Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simply notice more of something if we’re focused on it.

Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?