Matt is looking strong as he works through his Kettlebell Swings!
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Attention: There will be NO evening WOD’s this Tuesday (Halloween), thanks for understanding!
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Part 1: Overhead Squat
On the 3:00 x 5 Rounds: 5 Overhead Squats (Same Weight Across)
Part 2: “Overhead Costs”
AMRAP 10
10-20-30…
Overhead Squats (95/65)
15-25-35…
Calorie Row
*Increase by 10 squat and 10 calories each time until time expires.
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Don’t forget to get your weekend mobility on!
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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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“Chest Bump”
4 Rounds For Time:
400 Meter Run
20 Dumbbell Bench Press
100 Meter Farmers Carry
Dumbbells: (50/35)’s
Time Cap: 30 Minutes
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“The opposite of play is not work. The opposite of play is depression.”
~Brene Brown
Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.
Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”
When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.
Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.
What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?
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Attention: It’s that time of year again, Halloween costume WOD’s! Wear your costume to the WOD on Saturday and Tuesday! We can’t wait to see what you all come up with!
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“Broomstick Mile”
(All movements are performed with a 45/35lb bar for advanced and a pvc pipe for beginners.)
25 Back Squats
25 Front Squats
25 Overhead Squat
run 400 meters
25 Strict Presses
25 Push Presses
25 Push Jerks
run 400 meters
50 Hang Squat Cleans
run 400 meters
50 Hang Power Snatches
run 400 meters
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“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 ourselves 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 surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place.
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 just fall into place.
The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
When was the last time you caught yourself comparing yourself to someone else? What were you comparing? How did it make you feel?
Group fun, agility drills!
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Attention: It’s that time of year again, Halloween costume WOD’s! Wear your costume to the WOD on Saturday and Tuesday! We can’t wait to see what you all come up with!
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“Team Holbrook” [HERO]
In Teams of Two, 10 Rounds Each For Time:
5 Thrusters (115/85)
10 Pull-ups
100 Meter Sprint
* Switch After Full Round
Time Cap: 35 Minutes
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“Motivation can get you started. Commitment is what keeps you going.”
~Jim Rohn
Motivation feels good.
It makes things feel… easy.
When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.
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…. chances are actually highly likely that it won’t be.
What will always be there 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 will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.
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.
What are 3 daily habits you consider to be “non-negotiables?” These can be related to anything between training, health, life, relationships, etc. For example, “each day, I complete my 10 minute mobility routine, eat vegetables at every meal, and put screens away 90 minutes before bedtime.” Regardless of feeling motivated or not, your day does not feel complete without these things. If you haven’t formed these habits yet, let’s think of 3 things we can start doing today to help keep you focused on the hard days.
Therese is all smiles as she shows how strong she’s gotten by setting a new back Squat PR!
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Part 1: Strict Press
On the 2:00 x 5 Rounds: 1 Strict Press (Same Weight Across)
Part 2: “Belligerent”
3 Rounds For Time:
500/450 Meter Row
21 Kettlebell Swings (70/53)
Time Cap: 10 Minutes
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“The most important decision we make is whether we believe we live in a friendly or hostile universe.”
~Albert Einstein
We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.
Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.
Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.
It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.
Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”
Erin and Casey are cruising through their Rope Climbs!
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“How ‘Bout Those Chieeeefs?”
5 Rounds x AMRAP 4:
12 Toes to Bar
60 Double-Unders
Max Rounds of “The Chief”
Rest 1 Minute Between Rounds
[“The Chief”]:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
* Pick up where you left off.
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“Rome was not built in a day.”
~John Heywood
An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a 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 distracted, thinking of the prize, we only have one eye left for the journey.
The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.
It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.
What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.
The three amigos working hard mid Saturday WOD!
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Part 1: Back Squat
On the 2:00 x 5 Rounds: 1 Back Squat (Same Weight Across)
Part 2: “Plain & Simple”
For Time:
600 Meter Run
30 Burpee Box Jumps (24″/20″)
600 Meter Run
Time Cap: 10 Minutes
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“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.
Sean is back at it after a successful surgery!
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“Deadline”
On the 4:00 x 5 Rounds:
15 Deadlifts (225/155)
1,200/1,000 Meter Bike
3 Rope Climbs (15′)
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“We are what we repeatedly do. Excellence then, is not an act, but a habit.”
~Aristotle
There are habits we can see, and habits we cannot.
There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?
What’s more challenging is to look further inward. And seek out the invisible habits. To reflect on the way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?
If our thoughts become actions, this must be where we start.
Kristen is making sure to get her mobility in!
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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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“Wall Art”
AMRAP 20:
30 Sit-Ups
15 Wallballs (20/14)
30/24 Calorie Row
15 Wallballs (20/14)
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“Empathy fuels connection. Sympathy drives disconnection.”
~Brene Brown
Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.
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 sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there with you.
Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.
When was the last time you expressed empathy?
Running drills!
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“Team Abbate” [HERO]
[TEAMS OF 2]
For Time:
1 Mile Run (Together)
21 Clean & Jerks (Each)
800 Meter Run (Together)
21 Clean & Jerks (Each)
1 Mile Run (Together)
Barbell: 155/105
Time Cap: 35 Minutes
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“Pursue one great decisive aim with force and determination.”
~Carls Von Karlswich
Are we trying to do too much?
We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.
To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to not do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.
