James is jumping in on the Peg Board challenge!

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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

“Closing Time”

On the 2:00 x 10 Rounds:
30 Double Unders
5 Power Snatches (115/85)
Max Meter Row With Time Remaining

*No Rest Between Rounds

*Score Is Total Meters

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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.

Estee is conquering her fears with 24″ Box Jumps!

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WOD

“Hurts So Good”

AMRAP 16:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Box Jump Overs (24″/20″)
30 Overhead Squats (95/65)
30 Toes to Bar
30 Thrusters (95/65)

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DAILY MINDSET

“If you aim at nothing, don’t worry… you’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we havn’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

The 6:00pm class working through the Push Jerks of Tuesdays WOD!

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WOD

“Flapjack”

For Time:
1,000/800 Meter Row
50 Hand Release Push-ups
30 Deadlifts (225/155)
50 Hand Release Push-ups
1,000/800 Meter Row

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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.

 

 

The Box!

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WOD

“9 to 5”

AMRAP 5:
12/9 Calorie Bike
12 Chest to Bar Pull-ups
9 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
9/6 Calorie Bike
9 Chest to Bar Pull-ups
6 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:
6/3 Calorie Bike
6 Chest to Bar Pull-ups
3 Front Squats (185/135)

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DAILY MINDSET

“The purpose of pain is to move us in action, not to make us suffer.”

~Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.

Madi is making sure to get set up before going for her max Power Snatch!

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WOD

Push Jerk

Build to Heavy Triple

“Eighth Wonder”

8 Rounds For Time:
8 Push Jerks (135/95)
8 Lateral Barbell Burpees 🙂

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DAILY MINDSET

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Leonor and Raegan are looking very chic in their PR shirts! 

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WOD

Back Squats

On the 2:30 x 5 Sets:
Set 1: 10 Back Squats
Set 2: 8 Back Squats
Set 3: 6 Back Squats
Set 4: 4 Back Squats
Set 5: 2 Back Squats

“Bootleg”

AMRAP 15:
21 Wallballs (20″/14″)
18 Single Dumbbell Alternating Power Snatches (50/35)
15 Toes to Bar
12 Box Jump Overs (24″/20″)

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DAILY MINDSET

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Happy Valentines Day!

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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your Valentines Day WOD on!

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 WOD

“Empty Nester”

4 Rounds [28 Minutes Total]:
[In a 4-Minute Window]
8 Rounds:
20 Seconds Barbell Movement (45/35)
10 Seconds Rest

[In a 3-Minute Window]
Pick 1:
400 Meter Run
500 Meter Row
1,000 Meter Bike

Round 1: Front Rack Reverse Lunges
Round 2: Strict Press
Round 3: Front Squats
Round 4: Bent Over Rows

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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

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach out goals, we need to hard-wire ourselves 24/7 with thoughts of how improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other side, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.

Tanya and Sara decided to wear their uniforms to the WOD!

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WOD

“Fortitude”

Alternating On the Minute x 30:
Minute 1: Calorie Row
Minute 2: Burpees 🙂

DESCRIPTION

“Fortitude” is a CompTrain Benchmark workout last completed on 2.28.20

In the past, we had prescribed the numbers for each movement on this endurance piece:

Row: 15/12 Calories Per Round

Burpees: 15 Reps Per Round

To make this a little easier to score, we’ve updated the workout scoring to the following format:

Lowest Round of Calories + Lowest Round of Burpees

For Example: If your lowest round of the rower was 12 and your lowest round of burpees was 10, your score would be 22 reps

That being said, the goal today is to find a consistent number to hold across the board on both movements

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DAILY MINDSET

“If you fight for your limitations, you get to keep them.”

~Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Casey is pushing her limits with The Peg Board!

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WOD

Power Snatch

Build to Heavy Single

“One Too Many”

AMRAP 10:
50 Double Unders
10 Power Snatches (95/65)
21 Toes to Bar

50 Double Unders
10 Power Snatches (95/65)
15 Chest to Bar Pull-ups

50 Double Unders
10 Power Snatches (95/65)
9 Strict Pull-ups

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DAILY MINDSET

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

Dan has been working hard and staying consistent with his workouts and it is showing in his lifts!

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WOD

“Absolute Value”

3 Rounds:
Partner 1: 1 Minute Bike Calories
Partner 2: 1 Minute Bike Calories
Partner 1: 2 Minute Bike Calories
Partner 2: 2 Minute Bike Calories
Partner 1: 3 Minute Bike Calories
Partner 2: 3 Minute Bike Calories

During 1 Minute Break: 9 Kettlebell Swings (53/35)
During 2 Minute Break: 15 Kettlebell Swings (53/35)
During 3 Minute Break: 21 Kettlebell Swings (53/35)

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DAILY MINDSET

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.