Emily is looking happy as she works through Mondays Snatch Complex!

__

WOD

Julie is doing a great job of keeping her Elbows up as she works through her Thrusters!

__

WOD

Dan is making sure to work on his mobility!

__

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

__

WOD

”GET THERE”

For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Double Dumbbell Floor Press (50/35)
Every 2:00: 100m Farmers Carry (50/35)

__

DAILY MINDSET

“If you want to be truly successful at it, you cannot be content with pretty good.”

~Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

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

__

WOD

“RATTLESNAKE”

FOR TIME:
15 Squat Cleans
12 Squat Cleans
9 Squat Cleans
6 Squat Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
Run 200m after each movement

[Barbell: 115/85]

__

DAILY MINDSET

“If you aim at nothing, don’t worry… you’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we havn’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Christy is working through her Push Presses during Tuesdays WOD!

__

WOD

“ADULTING”

AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50/35)
30/24 Calorie Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24″/20″)

__

DAILY MINDSET

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.”

~Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

Tanya gets the award for coolest hair while lifting!

__

WOD

[PART 1]
HANDSTAND WALK
Skill Work (15:00)

[PART 2]
“CHEEKY MONKEY”
In teams of two, AMRAP 15:
50 Double Unders
2 Rope Climbs (15ft)

The “resting” partner will hold a 45-lb plate while the other partner completes a round. Both genders hold a 45-lb plate
Partners must complete full rounds before switching
Score = Number of Rounds + Reps combined

__

DAILY MINDSET

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?

The 6am group is enjoying some cooler temps as they work through their Air Squats!

__

WOD

“POKER FACE”

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

__

DAILY MINDSET

“Stay committed to your decisions, but stay flexible to your approach.”

~Tony Robbins

We can’t always see what is ahead on the windy road.

We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

John and Heather are working on heir “buns of steel” with Front Rack Lunges!

__

WOD

”ROW YOUR BOAT”

For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-Ups

Directly Into…

1500m Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-Ups

[Barbell: 135/95]
All genders = 1500m Row

__

DAILY MINDSET

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”

~George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

It’s really hard to be off your phone for 20 minutes to get a WOD in!

__

WOD

PART 1: “HEAVY DOUBLE POWER SNATCH” [12:00]
Power Snatch
2-2-2-2-2

*Increase loads across each set
*If newer, increase reps to 5 at light loads
*Touch & Go

PART 2 : “REMAIN CALM”

AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches (115/85)

*Score = Number of power snatches completed at 10:00

__

DAILY MINDSET

“I would rather die of passion than boredom.”

~Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?

Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

If you haven’t jumped in on Heathers Saturday Yoga, you are missing out! Join us every Saturday at 9:15am!

__

Happy Birthday Alia!

__

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

__

WOD

“STUD FINDER”

AMRAP 16:
1 Wall Walk
8 Overhead Squats (95/65)
2 Wall Walks
8 Overhead Squats (95/65)
3 Wall Walks
8 Overhead Squats (95/65)

*Continue to add 1 Wall Walk every round until 16:00 as passed.*
*Every round has 8 Overhead Squats*

__

DAILY MINDSET

“Hope and despair are both self-fulfilling prophecies.” 

~Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?