Lunges in sequence for Ryans Birthday!

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Attention: There will be NO Open Gym today, thanks for understanding!

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HOME WOD

“Down & Dirty”

5 Rounds For Time:
60 Air Squats
400 Meter Run
200 Meter Farmers Carry (50/35)’s

Time Cap: 30 Minutes
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Daily Mindset

“You make a living with what you get. You make a life with what you give.”  ~Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

Jannalyn and Sasa are coming in from a rainy run during Tuesdays Benchmark WOD “Kelly”!

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WOD

“Intermittent Fasting” [TEAMS OF 3]

On the Minute x 30:
8 Burpee Box Jumps (24″/20″)
200′ Shuttle Sprint
Max Calorie Bike

* Switch After Full Rounds
* Each Teammate Does 10 Rounds

* Shuttle sprint is 4 x 50′ or 8 x 25′ based on space
* Score is total team calories
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Daily Mindset

“Give more. Give what you didn’t get. Love more. Drop the old story.”

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?

Calleigh is crushing Wednesdays Clean and Jerks!

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Happy Birthday James G!

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WOD

Part 1: Deadlift
On the 2:00 x 5 Rounds: 2 Deadlifts (Same Weight Across)

Part 2: “Bell” [HERO]

3 Rounds For Time:
21 Deadlifts
15 Pull-Ups
9 Front Squats

Barbell: (185/135)

Time Cap: 15 Minutes
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Daily Mindset

“If you fight for your limitations, you get to keep them.”

~Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

The 10:00am WOD doing 34 Sit-Ups for Bryans Birthday!

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WOD

“Waiting List”

3 Rounds For Time:
800 Meter Run
50 Sit-Ups
30 Push-Ups
100 Double-Unders

Time Cap: 30 Minutes
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Daily Mindset

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

Happy Birthday Bryan!

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WOD

Part 1: Push Jerk
On the 3:00 x 5 Rounds: 2 Push Jerks (Same Weight Across)

Part 2: “Boat Grace”

Who doesn’t love a good team WOD?! Bob and James are pushing each other through Fridays!

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WOD

“KELLY”

5 Rounds For Time:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)

*Score = Time it takes to complete the workout
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Daily Mindset

“Bread today is better than cake tomorrow”

~Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the next one. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even harder now to get my technique even better.

Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.

Cassi is crushing her Power Snatches during Thursdays WOD!

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WOD

Part 1: Front Squat
On the 3:00 x 5 Rounds: 2 Front Squats (Same Weight Across)

Part 2: “Flying Somewhere?”

AMRAP 15:
7 Dumbbell Snatches (R)
7 Dumbbell Snatches (L)
500/450 Meter Bike
3 Rope Climbs (15′)

Dumbbell: (70/50)

* Every 100 Meters = 1 Rep

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Daily Mindset

“Your obsessions become your possessions.”

~Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Josh is coming in hot from his Run!

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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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WOD

“Never Mind”

AMRAP 20:
8 Toes to Bar
8 Alternating Front Rack Lunges
200 Meter Run*

Dumbbells: (50/35)’s

* Run Counts As 1 Rep
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Daily Mindset

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Becky is always inspiring us with her consistency and strength!

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WOD

Part 1: Deadlift
On the 3:00 x 5 Rounds: 3 Deadlifts (Same Weight Across)

Part 2: “Tennis Elbow”

10 Rounds For Time:
200/180 Meter Row
15 Push-ups
10-1 Deadlifts (225/155)

Time Cap: 18 Minutes
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Daily Mindset

“There will never be a better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Sadee is coming in from a rainy Farmers Carry!

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WOD

“Team Tosh Sprints”

[TEAMS OF 2]
3 Rounds For Time:
200 Meter Run
400 Meter Run
600 Meter Run

WORKOUT FLOW:
Partner 1: 200 Meter Run
Partner 2: 200 Meter Run
Partner 1: 400 Meter Run
Partner 2: 400 Meter Run
…

Time Cap: 35 Minutes
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Daily Mindset

“Vision is the bottleneck of effort.”

We talk a lot about effort.
It’s the gasoline that will drive us to our destination. And there is no substitute.
It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction.

There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But where they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route.

We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.