John is getting into a good set position for his heavy Front Squats!

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WOD

Part 1: Front Squat
On the 3:00 x 3 Rounds: 3 Front Squats (Start First Working Set at 80% & Build To Heavy)

Part 2: “Microwave”

This is your weekly reminder to get your mobility in!

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WOD

“Back to the Basics”

EMOM 30
:40 on / :20 off for max reps
1 | Calorie Row
2 | Burpee Pull-Ups
3 | Medball Squat Cleans 20/14
4 | Calorie Bike
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DAILY MINDSET

“Don’t set your heart on so many things.”

~Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… Nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?

“The Chief”!

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WOD

“Cake Mix”

[TEAMS OF 2]
AMRAP 30:
Partner 1: 400 Meter Run + 12 Toes to Bar
Partner 2: Max Calorie Bike

* Switch After Completion of Run + Toes to Bar
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DAILY MINDSET

“Don’t bunt. Aim out of the ballpark.”

~David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Liz is keeping baby Thomas entertained as she gets her Ring Rows in!

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Reminder: The 15th annual Ugly Sweater Party is tonight at 6:00pm! Bring a Pot Luck item to share and a gift if you want in on the gift exchange game. We can’t wait to celebrate with you!

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WOD

Part 1: Deadlift
On the 3:00 x 3 Rounds: 5 Deadlifts (Start First Working Set at 78% & Build To Heavy)

Part 2: “Scotty” [HERO]
AMRAP 11:
5 Deadlifts (315/205)
18 Wall Balls (20/14)
17 Burpees Over Bar

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DAILY MINDSET

You’ll miss the best things if you keep your eyes shut”

~Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Heather and Ellen are racing through their Shuttle Runs!

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WOD

Part 1: Push Jerk
On the 3:00 x 3 Rounds: 5 Push Jerks (Start First Working Set at 78% & Build To Heavy)

Part 2: “Brass Monkey”
AMRAP 10:
9 Push Jerks (115/85)
30 Double-Unders
9 Pull-Ups
30 Double-Unders

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DAILY MINDSET

“There is a reason between listening, and waiting for your turn to speak.”

~Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Kristen and Gabe are working through their 3 minutes of Rope Climbs! 

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WOD

“The Chief”
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds
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DAILY MINDSET

“Life is like sailing. You can use any wind to go in any direction.”

~Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

MK and Dave are working through their Ring Pulls!

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WOD

Part 1: Front Squat
On the 3:00 x 3 Rounds: 5 Front Squats (Start First Working Set at 78% & Build To Heavy)

Part 2: “Flash Flood”
2 Rounds:
400 Meter Run
21 Thrusters (95/65)

Time Cap: 10 Minutes
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DAILY MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Happy Birthday Nick!

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WOD

“Problematic”

For Total Reps:
3:00 on / 3:00 off
1. Calorie Row
2. Burpee Box Jumps (24″/20″)
3. Shuttle Runs
4. Rope Climbs (15′)
5. Calorie Bike
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DAILY MINDSET

“Pain versus Discomfort” There is a common misconception about pain.Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set. Real pain is different.Pain is when we are walking through the garage and stepping on a nail. Pain is when we lose a limb. Real pain is when we lose a loved one. What we feel inside conditioning sets is not pain… It’s discomfort. Training isn’t painful. It’s uncomfortable at times, but – it’s not pain. Let’s use this as a perspective change as we enter today’s training. Today, we’ll get uncomfortable.

Sean is coaching Kristen to a PR 2K Row!

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

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WOD

“Double the Fun”

For Time:
40-30-20-10
Burpee Box Step Ups
Ring Rows
Alternating Lunges
Alternating Single DB Devils Press

Time cap: 40 minutes
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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.

Dr. D and mike are having a great time riding bikes!

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WOD

“Escalation Clause”
[TEAMS OF 2]
AMRAP 3:
20 Double Unders, 10 Sit-ups (Each)
Max Calorie Bike

AMRAP 4:
40 Double Unders, 20 Sit-ups (Each)
Max Calorie Bike

AMRAP 5:
60 Double Unders, 30 Sit-ups (Each)
Max Calorie Bike

AMRAP 6:
80 Double Unders, 40 Sit-ups (Each)
Max Calorie Bike

AMRAP 7:
100 Double Unders, 50 Sit-ups (Each)
Max Calorie Bike

*1 Athlete Works On Bike At A Time

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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…
The paradigm shift is as powerful as it is simple: every day we are given the 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.