James is rocking the Captain America look as he works through his Double-Unders!
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Happy Birthday Shea!

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WOD

Back Squat

3 Sets of 5

“Finish Line”

For Time:
21-15-9:
Kettlebell Swings (53/35)
Burpees 🙂

Directly Into…

800 Meter Run

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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

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Who’s excited for Wall Balls!

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WOD

“Fight Night”

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Overhead Squats (75/55)
20/15 Calorie Row

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DAILY MINDSET

“Most people think they lack motivation when they really lack clarity.”

~James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today? 10 years? 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Catch me if you can!

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Reminder: Shayan will be running Open Gym today from 8:00am to 10:00am, Come get your weekend WOD on!
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WOD

“Gas Pedal”

For Time:
15 Burpee Dumbbell Deadlifts (50’s/35’s)
1,500 Meter Assault Bike
12 Burpee Dumbbell Deadlifts (50’s/35’s)
1,200 Meter Assault Bike
9 Burpee Dumbbell Deadlifts (50’s/35’s)
900 Meter Assault Bike
6 Burpee Dumbbell Deadlifts (50’s/35’s)
600 Meter Assault Bike
3 Burpee Dumbbell Deadlifts (50’s/35’s)
300 Meter Assault Bike

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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… instead choose.
Decisions = Destiny.

Bob is trying to focus on his Overhead Squats as James flexes in the background!
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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join. We are now asking that you sign up on the Mindbody App for Saturday Yoga.

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WOD

“Get Low”

3 Rounds:
600 Meter Run
6 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

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DAILY MINDSET

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.”

~Nick Saban

To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.
The goal is to be better… today.

Kristen is focusing on “perfect” Push-Ups as she works through Thursdays WOD!
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WOD

Push Press

Build to a Heavy Set of 3

“Kick, Push”

AMRAP 12:
3 Push Presses (115/85)
3 Toes to Bar
3 Calorie Assault Bike
6 Push Presses (115/85)
6 Toes to Bar
6 Calorie Assault Bike
…
[Add 3 Reps Every Round]

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DAILY MINDSET

“Discipline is choosing between what you want now, and what you want most.”

~Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Baylie catches her 125 pound Squat Snatch with perfect form!
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WOD

“Spin Move”

For Time:
800 Meter Run

3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups

800 Meter Run

3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups

800 Meter Run

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DAILY MINDSET

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

The paradigm shift is as powerful as it is simple: every day, we wake to a chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

Donette is showing how hard she works to have great form as she gets under the bar during her Split Jerk!
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WOD

Squat Snatch Complex

Build to a Heavy Complex:
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat

“Middle Management”

For Time:
40/30 Calorie Row
20 Squat Snatches (115/85)
40/30 Calorie Row

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DAILY MINDSET

“Seek not good from without; seek it within yourselves, or you will never find it.”

~Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

Julie is making the Strict Handstand Push-Ups during last Thursdays WOD look easy!
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WOD

“Round and Round”

AMRAP 16:
Buy-In: 75/50 Calorie Assault Bike

Max Rounds in Time Remaining:
15 Box Jump Overs (24″/20″)
12 Chest to Bar Pull-ups
9 Double Dumbbell Power Cleans (50’s/35’s)

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DAILY MINDSET

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Kamrie and Casey are flying through their Pull-Ups during Fridays Benchmark WOD “Helen”!
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WOD

Thruster

On the 1:30 x 6 Sets:
3 Thrusters

“Down to Earth”

7 Rounds For Time:
200 Meter Run
7 Thrusters (95/65)
7 Burpees 🙂

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DAILY MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.”

~Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Nothing beats a good Fall run!
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Reminder: Shayan will be running Open Gym today from 8:00am to 10:00am, Come get your weekend WOD on!
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WOD

“Triple Crown”

For Time:
3,000 Meter Assault Bike
30 Single Dumbbell Box Step-ups (70/50) (24″/20″)
30 Power Cleans (135/95)

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DAILY MINDSET

“Comparison is the death of joy.”

~Mark Twain

We are indeed out to destroy someone’s standards. Our own, of yesterday.

The opposite of comparison isn’t forfeit, failure, or complacency. It’s participation. It’s the act of joining arms with other like-minded individuals in the pursuit of our own next best version.