Cole and Aimee are working through the Squat Cleans during Fridays WOD!

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WOD

“PLAY IT AGAIN”
AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:
1 Round:
9 Bar Muscle-Ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike

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DAILY MINDSET

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Liz, Raegan, Casey, and Buddy are having a little post WOD laugh!

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WOD

“TEARDROP”
AMRAP 15:
100 Double Unders
75 Air Squats
500/450 Meter Row

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DAILY MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.”

~Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

The nooners getting their “Fish Game” on!

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Happy Birthday Christy!

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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

4 Rounds For Time:
15 Ring Dips
21 Russian Kettlebell Swings (70/53#)
200 meter KB Goblet Carry (70/53#)

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DAILY MINDSET

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.”

~Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Lauri is staying focused as she works through her Overhead Squats!

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Happy Birthday Dustin!

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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

PARTNER WORKOUT
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-Ups
30 Lateral Erg Burpees 🙂

The Push Jerk loading will increase every round. The reps will stay the same (30):
Round 1 = 115/85
Round 2 = 135/95
Round 3 = 155/105
Round 4 = 185/125
Break-up the cals/reps with your partner however you like

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Verno and Kaleb are working hard through the Muscle-Ups of Thursdays Gymnastics WOD!

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WOD

“SQUEAKY CLEAN”
3 Rounds For Time:
400 Meter Run
7 Power Cleans (115/85)
7 Hang Squat Cleans (115/85)
7 Squat Cleans (115/85)

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DAILY MINDSET

“Life is like sailing. You can use any wind to go in any direction.”

~Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Tanya and Christy are getting their husbands in on the “Murph” Fun!

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WOD

“SOUP SANDWICH”
For Time:
10 Muscle-Ups, 50 Sit-Ups, 25 HSPU
8 Muscle-Ups, 40 Sit-Ups, 20 HSPU
6 Muscle-Ups, 30 Sit-Ups, 15 HSPU
4 Muscle-Ups, 20 Sit-Ups, 10 HSPU

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DAILY MINDSET

“Don’t bunt. Aim out of the ballpark.”

~David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

The CrossFit Draper cheering section is pretty cute!

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WOD

“CHECK THE BOX”
AMRAP 18:
Buy-In: 2000/1800m Row

Max Rounds With Time Remaining:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
8 Box Jump Overs (30″/24″)

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Happy Birthday Jake and Katie!

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WOD

“PEDAL PUSHER”

On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400 meter Run
12 Toes-to-Bar

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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 8am peeps taking off for their first mile of “Murph”!

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WOD

“DIRTY LAUNDRY”

For Time:
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees 🙂

Directly Into…

3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees 🙂

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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.

Dan and Bob know that “Murph” never really happened unless there’s a selfie to prove it! 

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Happy Birthday Heidi!

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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

“THE RINGER”

AMRAP 12:00
3 Strict Muscle-Up
6 Front Rack Lunges (135/95)
12 GHD Sit-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, let’s get uncomfortable.