Sean is in major training right now for “The Battle Of The Box” competition on the 25th!
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Reminder: Heather will be teaching Zoom Yoga today at 9:00am! Click here to join. 
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WOD

“Cement Mixer”

Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar

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DAILY MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.”
~Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Landan crushed the Deadlifts on Tuesday setting a new 1 rep PR of 432.5#!
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It’s Benchmark Friday!

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Benchmark WOD

Strength:
Squat Clean
Build to a Heavy Single

Conditioning:
“Elizabeth”
Compare to 1/25/19
21-15-9 reps of:
Squat Clean (135/95 lb)
Ring Dips

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DAILY MINDSET

 

“Our patience will achieve more than our force.”

~Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

Julie and Buddy coming in from Thursdays Run!
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WOD

“Oh Deere”

For Time:
50/35 Calorie Row
50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row
50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row
50/35 Calorie Assault Bike

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DAILY MINDSET

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.”

~“Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?

Let character be what defines us. Let it be our loudest statement.

John is looking bright and focused as he works through the Overhead Squats of Mondays WOD!
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WOD

“Slumber Party”

2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run

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DAILY MINDSET

 

“When I write, I feel like an armless, legless man with a crayon in his mouth.”

~Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK… it’s part of the way.

Ellen is back on the Barbell for the first time since having her baby and she couldn’t be more excited about it!
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WOD

Strength:
Deadlift
Build to Heavy Sets of 5-4-3

Conditioning:
“Deadbolt”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)
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DAILY MINDSET

“For most of us, the problem is not a lack of goals. But rather too many of them.”

~Roy F. Baumeister

Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.

The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.

Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.

Lauren and Kristen looking strong as they work through the Ring Push-Ups of “Coe”!
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WOD

“Stub Hub”

21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Assault Bike
Overhead Squats (95/65)

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DAILY MINDSET

“Even if the world was going to fall to pieces tomorrow… I’m still going to plant my apple tree.”

~Martin Luther King Jr

Values define us… not conditions. Every alarm in the world may be sounding off, but when it comes down to it, only we decide the actions we will take.

We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story… that we are the writers of our script. That we have ownership over what happens next.

Circumstances change, but values are forever.

“DT” aftermath! Ryan crushed it!

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WOD

“Southpaw”

AMRAP 15:
3 Kettlebell Swings (53/35)
3 Kettlebell Box Step-ups (24″”/20″”)
3 Calorie Bike
6 Kettlebell Swings (53/35)
6 Kettlebell Box Step-ups (24″”/20″”)
6 Calorie Bike
9 Kettlebell Swings (53/35)
9 Kettlebell Box Step-ups (24″”/20″”)
9 Calorie Bike
…
Add [3] Reps Per Round

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DAILY MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.”

~Michelangelo

A quote from a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Let’s get to work.

“HERO WEEK”

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Reminder: Heather will be teaching Zoom Yoga today at 9:00am! Click here to join.

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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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HERO WOD

“Team Bull”
In teams of two, with only one partner working at a time, complete two rounds of the following for time:
200 Double-Unders
50 Overhead Squats 135/95#
50 Pull-Ups
Run 1 mile
*You may split up the run however you choose, including running it together.

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

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DAILY MINDSET

 

“I attribute my success to this – I never gave, or took, any excuse.”

~Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Julie is working through her Ring Push-Ups during  Thursdays Hero WOD “Coe”, and they looking perfect!

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Attention: We will not be running any evening WOD’s this Friday July 3rd due to the 4th of July Holiday. The rest of the week will be the regular schedule. Thanks for understanding, and have a fun and safe Independence Day

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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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HERO WOD

“Nate”
Compare to 7/5/19
Complete as many rounds and reps in twenty minutes as you can of:
2 Muscle-Ups
4 Handstand Push-Ups
8 2/1.5-Pood Kettlebell Swings

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

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DAILY MINDSET

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”

~James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

Happy 40th Birthday Alvin! 

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Attention: We will not be running any evening WOD’s this Friday July 3rd due to the 4th of July Holiday. The rest of the week will be the regular schedule. Thanks for understanding, and have a fun and safe Independence Day

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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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HERO WOD

“Coe”
Compare to 7/3/19
Ten rounds for time of:
95/65 pound Thruster, 10 reps
10 Ring Push-Ups
*Time cap 20 minutes

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

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DAILY MINDSET

“I define anxiety as experiencing failure in advance.”

~Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.