Leonor, Scott, and Sara are working through their Dumbbell Lunges!

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Happy Birthday Josh C.!

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WOD

“Saturday Teamwork”
Teams of 2
AMRAP 30:
50/35 Calorie Row
50 Burpees
50/35 Calorie Bike
50 Kettlebell Swings (53/35)

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DAILY MINDSET

“The only person you are destined to become is the person you decide to be.” ~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

Jake is getting set for his Cleans!

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WOD

Part 1: Power Snatch
On the 3:00 x 3 Rounds: 2 Power Snatches (Start First Working Set at 82% & Build To Heavy)

Part 2: “Uppers & Downers”
AMRAP 10:
1-2-3…Power Snatches (135/95)
15 Wallballs (20/14)

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DAILY MINDSET

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.”

~Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what needs to stay… and what needs to go.

Carson is flying through his Thrusters during Tuesdays WOD!

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WOD

Part 1: Strict Press
On the 3:00 x 3 Rounds: 2 Strict Presses (Start First Working Set at 82% & Build To Heavy)

Part 2: “Back Up Terry”
AMRAP 12:
8 Dumbbell Push Jerks (R)
8 Dumbbell Step Back Lunges
8 Dumbbell Push Jerks (L)
8 Dumbbell Step Back Lunges
40 Double-Unders

Dumbbells: (50/35)

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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 dependent 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.

Julie is keeping up her pace is she works through her Power Cleans!

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WOD

Dan and the 6am working through Mondays WOD!

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WOD

Part 1: Back Squat
On the 3:00 x 3 Rounds: 2 Back Squats (Start First Working Set at 82% & Build To Heavy)

Part 2: “ROCKET SCIENCE”

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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.

Who’s ready to row?!

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WOD

“THREW IT ON THE GROUND”

4 Rounds For Time:
30/24 Calorie Row
20 Box Jumps (24″/20″)
10 Power Cleans (155/105)

Time Cap: 20 Minutes
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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.

Ryan is showing he’s still got strength after having Knee surgery and doing PT!

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Reminder: Open Gym is back! Come get your weekend WOD on today from 8:00am to 10:00am!

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WOD

“COLD SWEATS”
1000 meter Row
60 Burpees 🙂
500 meter Row
40 Burpees 🙂
250 meter Row
20 Burpees 🙂

Time Cap: 40 Minutes
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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 our goals, we need to hard-wire ourselves 24/7 with thoughts of how to 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 hand, 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.

Throwback to biking in the sunshine!

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WOD

Scott is getting a great jump at the top of his Burpees!

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WOD

Part 1: Power Snatch
On the 3:00 x 3 Rounds: 3 Power Snatches (Start First Working Set at 80% & Build To Heavy)

Part 2: “FUZZY LUMPKINS”

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DAILY MINDSET

“There will never be a better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Carson is hanging on to his Kettlebell during Tuesdays Hero WOD!

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WOD

“JUST HERE FOR THE ZIPLINE”

AMRAP 15:
1 Rope Climb (15′)
10 Push-Ups
15 Air Squats

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DAILY MINDSET

“The Marshmallow Experiment”

The experiment conducted decades ago began by bringing children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.

Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later.

Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.

The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.

The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.