We hope you all had a great Labor Day weekend! Now come get your Monday WOD in!
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Reminder: We will be running a Holiday schedule today for Labor Day. There will be an 8:00am and 10:00am WOD. Thanks for understanding, and come get your Labor Day WOD on!
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WOD

“Big Baller”

AMRAP 18:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Deadlifts (225/155)
20 Double Dumbbell Push Presses (50’s/35’s)
10 Dumbbell Renegade Rows (50’s/35’s)

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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.

Chevy is coming in from her Dumbbell Run during Thursdays WOD!
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Reminder: Shayan will be running Open Gym today from 8:00am to 10:00am. Come get your weekend fix!
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WOD

“No Handlebars”

For Time:
1,500/1,200 Meter Row
100 Double Unders
50/35 Calorie Assault Bike
100 Double Unders
1,500/1,200 Meter Row

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DAILY MINDSET

“You can easily judge the character of a person by how they treat those who can do nothing for them.”

~Johann Wolfgang von Goethe

Cue, craving, response, reward. In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

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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Reminder: Sunday Open Gym is back! Sign up with the Mindbody App to get your weekend WOD on between 8:00am and 10:00am this Sunday!
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WOD

“Mirror, Mirror”

For Time:
800 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
400 Meter Run
7 Rope Climbs
400 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
800 Meter Run

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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.

There’s nothing like a good group warm up to start your WOD off right!
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WOD

“Dream Team”

[Teams of 2]
AMRAP 20:
90/70 Calorie Row
70 Wallballs (20/14)
50 Kettlebell Swings (70/53)
30 Burpee Box Jumps (24/20)

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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.

Dustin is getting in his first run of September!
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WOD

“Baggage Claim”

3 Rounds For Time:
400 Meter Run
200 Meter Dumbbell Run (50/35)
10 Power Snatches (135/95)

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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.

The 8am working through the Overhead Squats of Mondays WOD!
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WOD

Push Jerk Complex

Build to a Moderate Complex:
1 Pausing Push Jerk
1 Push Jerk

“Treasure Chest”

3 Rounds:
25 Toes to Bar
20 Push Jerks (135/95)
15/12 Calorie Assault Bike

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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.

Thank you to everyone that came out on Saturday to hike Timp!
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WOD

“Born to Run”

For Time:
400 Meter Run, 21 Burpees 🙂
400 Meter Run, 15 Burpees 🙂
400 Meter Run, 9 Burpees 🙂
200 Meter Run, 9 Power Cleans (115/85)
200 Meter Run, 15 Power Cleans (115/85)
200 Meter Run, 21 Power Cleans (115/85)

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DAILY MINDSET

“You make a living with what you get. You make a life with what you give.”

~Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started. Let it be us. Be the change we want to see in this world.

The mustache says it all! Levi knows how to do life!
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WOD

Overhead Squat Complex

On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat

“Empty Calories”

27-21-15-9:
Row Calories
Overhead Squats (95/65)

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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.

Don’t forget to get your weekend mobility in!
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Reminder: Shayan will be running Open Gym today from 8:00am to 10:00am. Come get your weekend fix!
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WOD

“Over It”

On the 2:00 x 3 Rounds:
15/12 Calorie Row
12 Lateral Burpees Over Rower

On the 2:00 x 3 Rounds:
15/12 Calorie Row
9 Lateral Burpees Over Rower

On the 2:00 x 3 Rounds:
15/12 Calorie Row
6 Lateral Burpees Over Rower

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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 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.

Liz has been crushing it since starting only a month ago!
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WOD

“Oil Change”

For Time:
1 Mile Run
50 Toes to Bar
30 Power Snatches (115/85)

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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.