Liz has been crushing it since she started with the 9:30 group just over a month ago!
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Attention: There will be NO Sunday open gym tomorrow, thanks for understanding!
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WOD

“Toon Squad”
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees 🙂
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DAILY MINDSET

“I would rather die on my feet, than live on my knees.”

~Emiliana Zipada

What if we never reach the finish line?
What if, as sobering as the thought may be, we never reach our dreams?

Would it change who you are today?
Would we look back at our goals, and shoot lower? Change our dreams? To something, easier?

Even if we somehow knew how it would all pan out… we wouldn’t change a thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. The process builds the character – not the achievement.

We choose to live on our feet.

Happy Birthday Corinne!

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It’s Benchmark Friday!

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BENCHMARK WOD

Group Warm-Up:
The Burgener Warm-Up

Skill Practice:
15 minutes of Muscle-Up Practice or other gymnastics skill

Conditioning:
“Amanda”
Compare to 1/18/19
Three rounds, 9-7- and 5 reps, for time of:
Muscle-Ups
135/95 pound Squat Snatch
*Scale Muscle-Ups with either Bar Muscle-Ups or 18-14-and 10 reps of Pull-Ups and Dips.

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DAILY MINDSET

“It’s not the stress that kills us. It’s the reaction to it”

~Hans Selye

Frame of reference is everything.

The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.

To see an obstacle, as simply part of the way.
To see that pain, is an instructor.
To see that failure, is merely a lesson.

Just a little group Thruster fun to start out Labor Day!
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WOD

Option 1:
“Dead & Company”
For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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DAILY MINDSET

“Failure is the opportunity to begin again, this time more intelligently.”

~Henry Ford

Failure has a negative connotation.
That it’s a mark against us – a scarlet letter.
That it’s something we want to avoid at all costs.

Individuals such as Henry Ford offer to look at failure in an entirely different way.
“What can this failure teach me?”

Because failure hurts, we can get defensive. When it happens, we don’t want to think about it, no less talk about it. It’s embarrassing, and we find ourselves wanting to forget it ever happened in the first place.

But if we can push our ego out of the way, and dissect the failure from every angle, with sincere humility every step of the way… the opportunity is incredible. In a self-protective response, our mind can push us away from this uncomfortable place. But it’s where we truly learn, to come back to try again this time far more equipped for victory.

How can we turn the “worst thing that could have happened”, into the “best thing that could have happened?”.

Happy Birthday Ruthie!

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WOD

“Fish Out of Water”
For Time:
2k Row
10 Rounds of “”The Chief”” (155/105)

1 Round of “”The Chief””:
3 Power Cleans
6 Push-ups
9 Air Squats
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DAILY MINDSET

“Nothing is ever attempted if all possible objections must first be overcome.”

~Samuel Johnson

There will be thousands of things that could go wrong.
Unknowns, naysayers, and thoughts that everything will come crashing down on the first step.

And all of that, is real. Every part.

But the difference lies in in whether or not we believe something will stop us. Even if it might go wrong. We can paralyze ourselves with waiting for perfect, and never begin.

We want to realize that we can take the possibility of failure into reality… before the first step. We’re never going to have all the answers, and we’re never going to be fully ready. But we’re going anyways.

Casey is pushing the 8:00 pack through the Burpees during Mondays Holiday WOD!
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WOD

“Big Bird”
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24″”/20″”)
20 Pull-ups
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DAILY MINDSET

“A hero is one that knows how to hang on for one, minute, longer.”

~Norweigan Proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it.

Alia pulling herself through the Rope Climbs during Saturdays team WOD!
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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

“Dive Bar”
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)
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DAILY MINDSET

“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.”

~Anne Frank

Written by one of the most courageous of girls, who experienced first hand what monstrocity is. A victim to the Holocaust, she had every reason in the world to turn to hate. To turn to blame. To turn away from everything that is humanity. Yet she turned towards, despite.

Be the change we want to see in this world.

Nothing but blue skies for Chayden and Bruce as they race through their Push Jerks!
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Reminder: There will be Open Gym today from 8:00am to 10:00am!
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Attention: We will be running a Holiday schedule this Monday September 2nd 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

“Wallpaper”
5 Rounds:
21/15 Calorie Assault Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups
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DAILY MINDSET

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.”

~Newton

There is a large difference between understanding what we need to do, and actually doing it.

Most people don’t have an issue knowing what they need to do.
They make goals, lists, priorities, to-dos.
But despite it being buttoned up on paper – the separation lies in execution.

Far too often, it’s the start that we fail at. It’s the first step, the first push, to begin the process. The challenge is hardly ever to align the goals or to make the next list of actionables. It’s to gather the energy to actually go.

There will be a voice in our head, that says – there’s time to do this tomorrow. That there’s other things that are “more urgent” to take care of today. Things are just too tight right now.

The first step will be to silence that voice. And to just start. Because we recognize that whatever the goal is – the search of a new job, chasing a new PR, a significant other… we just need to start. For “an object in motion, tends to stay in motion”.

Gabe is leading the pack into the sunrise!
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Attention: We will be running a Holiday schedule this Monday September 2nd 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

“Three Stooges”
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
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DAILY MINDSET

“I don’t like that man. I should get to know him better.”

~Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk.
And we strike some common ground.
And we understand.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Kelli has been killing it using her fitness “outside the box” with Pickle ball!
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Attention: We will be running a Holiday schedule this Monday September 2nd 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

Strength:
Clean Complex
Build to a Heavy:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Conditioning:
“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85
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DAILY MINDSET

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”

~Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.

This is what 49 looks like! We are always so impressed with Dr. D’s dedication and enthusiasm for his WOD’s!
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WOD

Option 1:
Strength:
Strict Press
Build to Heavy Set of 5

Conditioning:
“Heavy Metal”
AMRAP 12:
10 Strict Presses (95/65)
25 Double-Unders
10 Strict Pull-ups
25 Double-Unders

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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DAILY MINDSET

“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.”

~Thomas Edison

Failing hurts.
Let’s not beat around the bush here.
It’s not a comfortable place.
But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to “fail”.

The nature of a failure is not to tell us who we are. Nor is it to tell us if we are good enough, or deserving enough, to succeed.

The nature of a failure is to tell us a way that didn’t work. It’s to educate us.

“Giving up” is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up, and use what we have learned. It’s why the human race has survived this far.

When we train ourselves to view failure as the teacher and guide it is, there is only one move to make: to try one, more, time.