Happy Easter!

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Attention: There will be NO Open Gym today. We hope you all have a wonderful Easter!

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WOD

“Catch Fire”

3 Rounds For Time:
800 Meter Run
200 Meter Farmers Carry (50”s/35’s)
100′ Walking Lunge

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DAILY MINDSET

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.”

~Albert Einstein

If our world is full of joy, that’s our own construction.

If our world is full of desperation, that’s our own construction.

Whatever our world is, is a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

Donette finishing the lifting complex during Open WOD 21.4!

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WOD

“Muscle Memory”

5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups

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DAILY MINDSET

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”.

~Andy Dufrense, The Shawshank Redemption

Earlier this week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes is us the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations… we’ll have that choice. To be bitter and upset, or to learn.

Danger, Opportunity, Choice.

Happy Birthday Caleb!

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WOD

“Midline Miles”

For Time:
50 AbMat Sit-ups
200 Meter Run
50 AbMat Sit-ups
400 Meter Run
50 AbMat Sit-ups
800 Meter Run
50 AbMat Sit-ups
1 Mile Run

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DAILY MINDSET

“You’re remembered for the rules you break.”

~General MacArthur

There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.

Sara is working hard to get through the Dumbbell Snatches of Open WOD 21.2!

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WOD

“Wiped Clean”

On the 4:00 x 5 Rounds:
30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks (115/85)

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DAILY MINDSET

“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

Becky is Inspiration!

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WOD

Weighted Strict Pull-up

On the 2:00 x 6 Sets:
5 Weighted Strict Pull-ups

“Don’t Stop Me Now”

AMRAP 18:
Max Calorie Bike

Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees 🙂

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DAILY MINDSET

“Action is the fundamental key to all success.”

~Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.

Jake is working through the Burpee Box Jump Overs during his second attempt at Open WOD 21.2!

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Happy Birthday Ary!

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Reminder: Make sure to submit your CrossFit Games Open score no later than 6:00pm this evening! Click here to submit.

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WOD

“RENT”

3 Rounds For Time [30 Minute Cap]:
500/400 Meter Row
40 Wallballs (20/14)
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar

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DAILY MINDSET

“I was complaining I had no shoes, until I met a man who had no feet.”

~Confucius*

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.

Never whine, never complain, never make excuses.

Estee is leading the pack on a nice stroll going nowhere!

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Happy Birthday Landan!

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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

“Hand Warmer”

AMRAP 20:
2 Rope Climbs
20 Kettlebell Swings (53/35)
40 AbMat Sit-ups

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DAILY MINDSET

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.”

~Derek Jeter

Whether we believe in talent or is irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Lauri and Lauren are getting some good use of the new Wall Ball targets! Have you tried them yet?

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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

“Girls Gone Wild”

In teams of two complete the following for time:
Run 1 Mile
“Karen”
150 Wall Balls (20/14)
“Isabel”
30 Power Snatches (135/95)
“Grace”
30 Clean and Jerks (135/95)
Run 1 Mile

*Run both miles together, partition the reps of “The Girls” between the two partners however you choose

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DAILY MINDSET

“Belief is irresistible.”

~Phil Knight

Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.

Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

Who’s ready for The Pull-Up bar and some heavy lifting!

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Attention: If you are coming to a heat time in the evening make sure to show up 15 minutes before your heat to get warmed up! If you are coming to a day time WOD you can just show up on time.

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OPEN WOD 21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

95/65lb. for the front squats and thrusters

Time cap: 15 min.

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

OPEN WOD 21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Click here for movement standards and scaling options.

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DAILY MINDSET

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.”

~Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.

Bob is getting work done!

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Happy Birthday Dan and Scott!

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WOD

“Goat Day”

On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2

-or-

“Finals Week”

On the Minute x 20:
Minute 1: Max Power Cleans (135/95)
Minute 2: 200 Meter Run

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DAILY MINDSET

“Success at anything, will always come down to this. Focus and effort. And we control both.”  ~Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).