The nooners are multi tasking with a little Foam Roll/post WOD chat!

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WOD

“WIDE AWAKE”
21-15-9:
Power Snatches (95/65)
Chest to Bar Pull-ups

Directly Into…

21-15-9:
Overhead Squats (95/65)
Barbell Facing Burpees 🙂

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“Never confuse movement, with action.”

~Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Chevy is getting a little bit of “Buddy Therapy” during her WOD!

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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

“HarRowing”

For Time:
2000 meter Row
*Every Minute on the Minute Starting on the 0:00; perform 1 Burpee over the Erg, add a burpee every minute until finished.

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DAILY MINDSET

“As for me, all I know is that I know nothing.” 

~Socrates
A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever so easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Justin and Preston are cruising through Thursdays team WOD!

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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

WORKOUT

“SCREWBALL”
AMRAP 20:
50 Wall Balls (20/14)
40 Box Jumps (24″/20″)
30/24 Calorie Assault Bike
20 Toes to Bar
10 Bar Muscle-ups

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DAILY MINDSET

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.”

~Newton
Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was an incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

The 6am starting their week off right with a busy Monday!

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WOD

“DOWN TO CLOWN”

For Time:
500/400m Row
21 Power Cleans, 21 Push Jerks (135/95)
500/400m Row
15 Power Cleans, 15 Push Jerks (135/95)
500/400m Row
9 Power Cleans, 9 Push Jerks (135/95)

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DAILY MINDSET

“Work your land”

~Tim Storey

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.

The 8am crew enjoying the beautiful sunshine! Ok they’re actually not thinking about that, they’re just suffering through dumbbell carries!

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WOD

PARTNER WORKOUT

“ICHABOD CRANE”
For Time:
Buy-In: Run 1 Mile
200m Walking Lunge Holding Medball
150 MB Front Squats (20/14)
100 Overhead Medball Sit-Ups Demo
Cash-Out: 800m Run

*Break the Run into 200m intervals *
*Share the Lunges however you like // when not lunging just walk next to your partner with your ball*
*P1 hangs from the bar while P2 does MB Front Squats*
*P1 holds the plank while P2 does OH MB Sit-Ups*
*P1 runs 400m then P2 runs 400m*

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Landan and Donette are getting their weekly dose of couples CrossFit!

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WOD

“A THING OR TWO”

[Part 1 – 0:00-22:00]
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (135/95)

[Part 2 – 22:00-30:00]
Build to a Heavy Squat Snatch

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DAILY MINDSET

“If we did all the things we are capable of, we would literally, astound ourselves.”

~Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

James is committed to getting his splits in 2021!

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Happy Birthday Verno!

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WOD

“MICROCHIP”

For Time:
50/35 Calorie Assault Bike
100 Double Unders
1500/1250m Row
100 Double Unders
50/35 Calorie Assault Bike

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DAILY MINDSET

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” ~Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

Have you signed up on mindbody for your “Murph” heat yet?! Spots are going quick, so getter done!

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WOD

“FRONT LOADED”

For Time:
21-18-15-12-9:
Front Squats (115/85)
Kettlebell Swings (53/35)
Lateral Burpees Over Barbell

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DAILY MINDSET

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” 

~Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

James and Bob  and Buddy in a post WOD recovery session!

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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

“Linda Blair”

4 Rounds For Time:
20 GHD Sit-Ups
10 Devil’s Press (50/35#) – Demo Video
50 ft Handstand Walk

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DAILY MINDSET

“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are? It can’t. It’s external. There’s no pixy dust on the podium, or some magic trick we wake up to the morning after.

What can change us however, is the character we choose to become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

Your coaches always have your best interest in mind, don’t pay any attention to the donut in Calebs hand!

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Happy Birthday Dave 08!

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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

“DiscomforT”

For Time:
800 meter Run
“DT”
800 meter Run

DT
5 Rounds:

12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

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DAILY MINDSET

“The most common lies a man tells are to himself.”

~Frederich Nietzsche
Do you ever think about – the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves.

This is not an attempt to say we are bad people for having those thoughts. Those thoughts just come. But the step that must take place in the middle, is awareness of those thoughts when they arrive. To recognize these as “lies”, like how Nietzsche puts it… so that we can put them into their place.

As we move through our day today, let’s think about the way we think.