Christian is determined to get his workout in as consistently as possible! 

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Happy Birthday Sarai!

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WOD

“SNACK BAR”

3 Rounds For Time:
400 Meter Run
10 Power Cleans (155/105)
500/450 Meter Row
10 Push Jerks (155/105)

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DAILY MINDSET

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

The 4:30 peeps working through the Deadlifts during Tuesdays WOD!

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WOD

PART 1 [0:00-10:00]

Every 2:00, complete a set:
12-8-6-4-2
Front Rack In-Place Lunges (Alternating)
Increase loads across each set
After the set of 2, put equipment away and prep for Part 2.

[3:00 rest before starting Part 2]

Jake is working his way through the Muscle-Ups during Fridays hero WOD “Nate”!

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WOD

“UNFRIENDLY FRAN”

On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Chest to Bar Pull-Ups
9 Thrusters (115/85)

Score = Slowest Round. Log all five round times.

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DAILY MINDSET

“Trade your expectation for appreciation, and the world changes around you”

~Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Baylie and Estee are getting ready to crush the competition as they practice for “Battle Of The Box”! 

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WOD

“U CAN’T TOUCH THIS”

For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees 🙂
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees 🙂
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees 🙂
200 Meter Run

[Barbell: 225/155]

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DAILY MINDSET

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.”

~Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Group fun with Russian Twists!

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WOD

“BEACH BALL”

 AMRAP 20:
40 Wallballs (20/14)
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (70/50)

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DAILY MINDSET

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

Kaylie is crushing her right side splits! Call out to James!

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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

“TRY-TO-SPRINT INTERVALS”

AMRAP 3 x 5 Rounds:
20 meter Dumbbell Lunge (55/35#)
Max 10 meter Shuttle Runs in Time Remaining
Rest 1:00

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DAILY MINDSET

“The Marshmallow Experiment”

The experiment conducted decades ago began by bringing in children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.

Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later.

Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.

The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.

The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.

Lauren is looking strong as she pushes through “Coe”!

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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

“PRESS PAUSE”

For Time:
3 Rounds of “Cindy”
12 Clusters (135/95)
3 Rounds of “Cindy”
9 Clusters (135/95)
3 Rounds of “Cindy”
6 Clusters (135/95)

Rest 2 Minutes

1 Mile Run

Score = Time it takes to complete the workout

Include the 2:00 rest in the total score

[1 Round of “Cindy” – 5 Kipping Pull-Ups/10 Push-Ups/15 Air Squats]

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DAILY MINDSET

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.”

~Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.

He had no bed.

He was routinely put in solitary confinement, with no end in sight.

He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

The nooners are crushing Hero week!

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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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HERO WOD

“Nate”
Complete as many rounds and reps in twenty minutes as you can of:
2 Muscle-Ups
4 Handstand Push-Ups
8 2/1.5-Pood Kettlebell Swings

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

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DAILY MINDSET

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”

~James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

Dr. D is demonstrating “perfect” form as he warms up with some Russian Twists!

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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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HERO WOD

“Coe”
Ten rounds for time of:
95/65 pound Thruster, 10 reps
10 Ring Push-Ups
*Time cap 20 minutes

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

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DAILY MINDSET

“I define anxiety as experiencing failure in advance.”

~Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

Bob is in the 4th of July spirit as he works through his Overhead Squats during Mondays “Team Bull”!

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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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HERO WOD

“DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang Power Clean, 9 reps
155/105 pound Push Jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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DAILY MINDSET

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.”

~Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.