Welcome 2020, bring it on, we’re Ready for ya!
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WOD

“Airplane Mode”
2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14)
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DAILY MINDSET

“Empathy fuels connection. Sympathy drives disconnection.”

~Brene Brown

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgment. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What can make something better, is connection.

Derek is looking pretty focused as he works through his Push Jerks!
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Reminder: Make sure to schedule your time with Dexa Body by clicking here! They have opened more time slots, but spaces are limited, so get it done ASAP!
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Attention: The New Year Nutrition challenge Starts today!  You can click here to look back at the details posted on the blog. Make sure to put your name on the board and set a time with Hillari to get your before stats taken!
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WOD

Strength:
Pausing Power Clean
Heavy Set of 2

*2 Second Pause at Knee & In Catch

Conditioning:
“Zoolander”
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees 🙂
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DAILY MINDSET

“80% of success is showing up.”

~Woody Allen

We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.

As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling great. We’re 9 weeks in, and we moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.

But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?

The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress as the achievement.

Kamrie is working on her six pack with V-Ups!
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Reminder: Make sure to schedule your time with Dexa Body by clicking here! They have opened more time slots, but spaces are limited, so get it done ASAP!
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Attention: The New Year Nutrition challenge Starts today!  You can click here to look back at the details posted on the blog. Make sure to put your name on the board and set a time with Hillari to get your before stats taken!
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WOD

“Grim Reaper”
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
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DAILY MINDSET

“Death is one prophecy that hasn’t failed.”

~Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we all have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Dr. D is closing his eyes and getting in the zone as he works through “Fran”!
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Reminder: There will be Open Gym today from 8am to 10am. Come get your weekend WOD on!
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WOD

“Double Zero”
AMRAP 15:
15/12 Calorie Assault Bike
30 Russian Kettlebell Swings (70/53)
60 Double Unders
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DAILY MINDSET

“You must do the things you think you cannot do.”

~Eleanor Roosevelt

When the weather gets too cold to run outside, we improvise!
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WOD

“Quarter Pounder”
2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35

*If unable to run, complete one of the following:
500/400 Meter Row
28/20 Calorie Assault Bike
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DAILY MINDSET

“Rome was not built in a day.”

~John Heywood

This is an old adage that speaks to the time it takes to build something great.

And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or craft. However, the critical message is less about how great things take time, and more, about the importance of laying the next brick.

We can become consumed with the idea of “making it”. Finishing Rome. And in so, we don’t place the value in the next brick being laid. With one eye on the prize, we only have one eye for the journey.

The call to action is not to build our dreams today, but, to place down the next brick. Every day, for years, if it takes us so. But we won’t miss a day. Until, we have your empire.

Candice is working her way through the Deadlifts during Thursdays WOD!
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Reminder: Make sure to schedule your time with Dexa Body by clicking here! They have opened more time slots, but spaces are limited, so get it done ASAP!
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Attention: The New Year Nutrition challenge Starts on Monday January 6th!  You can click here to look back at the details posted on the blog. Make sure to put your name on the board and set a time with Hillari to get your before stats taken!
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It’s Benchmark Friday!

BENCHMARK WOD

“Filthy Fifty”
Compare to 2/8/19
For time:
50 Hip Extensions
50 Box Jumps, 24 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Wall Ball Shots, 20/14 pound ball
50 Burpees 🙂
50 Double-Unders

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DAILY MINDSET

“The most important decision we make is whether we believe we live in a friendly or hostile universe.”

~Albert Einstein

What’s interesting about Einstein’s question, is that both answers are true.

We can choose a hostile universe.
Or we can choose a friendly one.
And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it.

In the hostile universe, we take the scarcity mindset. Where everything, is a threat. If someone is winning, I’m losing. For there’s only so much success to be had… it’s a fixed amount. From the moment we wake up in our bed, we’re on the defense. Instead of focusing on the reasons why we’ll succeed, we’re instead dwell on all the reasons we won’t.

In the friendly universe, we take the abundance mindset. If someone is winning, they are an inspiration. If they can do it, so can I. And there’s plenty of winning to go around. Instead of fighting for a bigger slice of the pie, let’s just get an even bigger pie.

We choose the lens we place over our eyes.
Change our perception, and we change our world.

The aftermath of “Aleve”!
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Reminder: Make sure to schedule your time with Dexa Body by clicking here!They have opened more time slots, but spaces are limited, so get it done ASAP!
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Attention: The New Year Nutrition challenge Starts on Monday January 6th! We will be having a Q and A meeting on Thursday January 2nd at 6:30pm to go over all the details and answer  any questions you might have! You can click here to look back at the details posted on the blog. Make sure to put your name on the board!
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WOD

Strength:
Romanian Deadlift
Build to a Moderate Set of 6

Conditioning:

“Cheaper by the Dozen”
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Erg Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Erg Bike
…
Up By 3’s Until Finish
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DAILY MINDSET

“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.”

~Benjamin Franklin

The Holiday schedule for this week will be as follows: Tuesday (New Years Eve) we will run the normal daytime schedule, but no evening WOD’s. Wednesday (New Years Day) we will run a Holiday schedule of 8:00am and 10:00am. The rest of the week will be the regular schedule. Thanks for understanding, and Happy New Year!
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Reminder: Make sure to schedule your time with Dexa Body by clicking here!They have opened more time slots, but spaces are limited, so get it done ASAP!
__
Attention: The New Year Nutrition challenge Starts on Monday January 6th! We will be having a Q and A meeting on Thursday January 2nd at 6:30pm to go over all the details and answer  any questions you might have! You can click here to look back at the details posted on the blog. Make sure to put your name on the board!
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WOD

“Speedo”
Teams of 3
AMRAP 20:
300 Meter Row
20 Plate Hops
10 Thrusters (65/45)

*Complete Full Rounds Before Switching

DAILY MINDSET

“Motivation can get you started. Commitment is what keeps you going.”

~Jim Rohn

Motivation feels good.
It makes things feel, just, easy. So natural.

We recognize anything in life that’s worth working towards… won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us. What will be however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It won’t be a single action that makes, or breaks us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through the dedicated commitment to discipline ourselves.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.

Thomas is ending 2019 with the right focus as he works on his form throughout his Power Snatches!
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The Holiday schedule for this week will be as follows: Tuesday (New Years Eve) we will run the normal daytime schedule, but no evening WOD’s. Wednesday (New Years Day) we will run a Holiday schedule of 8:00am and 10:00am. The rest of the week will be the regular schedule. Thanks for understanding, and Happy Holidays!
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Reminder: Make sure to schedule your time with Dexa Body by clicking here!They have opened more time slots, but spaces are limited, so get it done ASAP!
__
Attention: The New Year Nutrition challenge Starts on Monday January 6th! We will be having a Q and A meeting on Thursday January 2nd at 6:30pm to go over all the details and answer  any questions you might have! You can click here to look back at the details posted on the blog. Make sure to put your name on the board!
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WOD

“Aleve”
For Time:
Buy-In: 50/35 Calorie Assault Bike

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 50/35 Calorie Assault Bike
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DAILY MINDSET

“If you set your bar at “amazing,” it’s awfully difficult to start.”

~Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.

But when we compare our current situation to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup, and we convince ourselves that we need “that” to thrive.

It can be so dismantling, that it becomes our excuse to not start at all. It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to fall into place.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.