Is this Open workout 21.2 or prison? 

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WOD

“The Old Block”

For Time:
50 Wallballs (20/14)
40 Box Jumps (24″/20″)
30 Lateral Barbell Burpees  🙂
20 Power Snatches (115/85)
1,000 Meter Row

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DAILY MINDSET

“Enthusiasm is common. But endurance, is rare.”

~Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically predetermined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.

Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

Heather takes her form, and St. Patricks Day very seriously!

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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

Push Jerk

5-4-3-2-1

“Divide & Conquer”

AMRAP 15:
30 Double Unders
15 Push Jerks (135/95)
30 Double Unders
15 Toes to Bar

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DAILY MINDSET

“If you want to improve, be content to be thought foolish, and stupid.”

~Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Lauren is demonstrating her incredible mobility with some heavy Sotts presses!

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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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“Take a Lap”

4 Rounds:
40 Second Hanging L-Sit
200 Meter Farmers Carry (50’s/35’s)
1 Minute Side Plank (Each Side)

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DAILY MINDSET

“You must expect great things of yourself before you can do them.”

~Michael Jordan

The level of effort we will put in today will be relative to what we believe we can accomplish.

If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.

But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.

That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?

Casey is taking advantage of the sunshine as she works through her Kettlebell Swings! HAPPY BIRTHDAY CASEY!!

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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

For Time (in a Team of 3):
100 Wall Ball Shots (20/14 lb)
100 Pull-Ups
100 Sit-Ups
200 Air Squats
100 Push-Ups
100 calorie Bike
100 Kettlebell Swings (53/35 lb)

*One partner works at a time. Partition the work among partners as needed.

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DAILY MINDSET

“Life is a wonderful, wonderful opera… except that it hurts.”

~Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.

Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

Becky is showing everyone that age is just a number! Here she is crushing the Wall Walks during 21.1!

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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 21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50/35-lb. dumbbell, 24/20-in. box

Time cap: 20 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.

Kristen is pushing hard to stay one the bar for her 155# Power Cleans!

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WOD

“Goat Day”

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

-or-

“Moat Day”

On the Minute x 20:
Minute 1: 15 Wallballs (20/14)
Minute 2: 15/12 Calorie Row

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DAILY MINDSET

“Things turn out best for the people who make the best of the way things turn out.”

~John Wooden

This isn’t about optimism.
This is about opportunity.

Urban Meyer coined the equation “Event + Response = Outcome”.
A simple three-word phrase that speaks to the power of choice.

When an event takes place, we will have a moment in time where we will make a mental choice. To soak in the pity of loss, or to take action in the moment of opportunity. The event does ont change… but the outcome, based on our response, dramatically can.

We are always in control. We just need to take it.

Baylie absolutely destroying the Wall Walks during Open WOD 21.1!

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WOD

Barbell Cycling

15-10-5:
Unbroken Power Cleans

“Power Play”

AMRAP 7:
1 Power Clean (155/105)
30 Double Unders
2 Power Cleans (155/105)
30 Double Unders
3 Power Cleans (155/105)
30 Double Unders
…
Add 1 Power Clean Per Round

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DAILY MINDSET

“Don’t wait for your turn. It’s always your turn.”

~ Seth Godin

The perfect moment will never come.

We want to acknowledge a thousand-year-old tendency that we have… that of protection. In an attempt to stay “safe”, the human mind will resist change. And will attempt to convince itself that the time is not right. That the conditions are not “favorable enough”. The laundry list grows.

It starts with awareness. Being conscious that this “resistance” is self-driven.
It ends with action, as it is indeed your turn.

Klae and Ary working through the Wall Walks of 21.1!

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WOD

“Boop”

AMRAP 14:
Max Calorie Row

Every 2 Minutes [Starting at 0:00]:
7 Toes to Bar
7 Push Press (95/65)
7 Front Squats (95/65)

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DAILY MINDSET

A short story.

One day, a man won a brand new car in the lottery. Thrilled, his relatives came to visit and congratulate him. They said, “Isn’t it great? You’re so lucky!”. The man replied, “Maybe”.

A few weeks passed, and suddenly the man was hit in the car by a drunk driver, leaving him in the hospital with multiple injuries. His family once again came to visit him, now saying, “That was really unfortunate.”. Again the man replied, “Maybe”.

A few more weeks passed, and as the man is recovering in the hospital, a landslide takes his home into the sea. His family comes back, saying “Aren’t you lucky you weren’t at home, and instead here at the hospital!” Again, he replied, “Maybe”.

The man’s “maybe” signifies a refusal to judge anything that may happen. Instead of judging what is, he accepts it as so, moving consciously into alignment with whatever comes his way.

If you’re not making it to Saturday Yoga with Heather, your body and mind are missing out!

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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

Snatch Technique

On the 1:30 x 6 Sets:
3-Position Power Snatch
3 Overhead Squats

“Bi-Weekly”

4 Rounds For Time:
10 Burpee Pull-ups
20 Hang Power Snatches (75/55)
21/15 Calorie Bike

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DAILY MINDSET

“If you have everything under control, you’re not moving fast enough.”

~Mario Andretti

When we are truly going for it, there is an unmistakable sense of being slightly out of control.

The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.

We won’t be 100% sure what’s around that next corner.
But we’re going anyways.

Anything worth doing, will illicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100mph… even when we don’t know for sure what’s around the bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?

Don’t forget to get your weekend Mobility in!

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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

“Full Court Press”

5 Rounds:
9 Single Dumbbell Z-Press (50/35)
15 Double Dumbbell Floor Press (50’s/35’s)
21 Weighted AbMat Sit-ups (50/35)
27 Leg Lifts Over Dumbbell

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DAILY MINDSET

“Perfection can be spelled with the word paralysis.”

~Churchill

The act of “starting” is all to often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.