Matt is working through the Thrusters during Fridays team WOD!

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WOD

Part 1: Deadlift
On the 2:00 x 5 Rounds: 1 Deadlift (Same Weight Across)

Part 2: “High Seas”

Brandon is showing us the “Ropes”!

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WOD

“Beanstalk”

[TEAMS OF 3]
AMRAP 30:
9 Rope Climbs (15′)
60/45 Calorie Bike
30 Thrusters (115/85)
– – – – – – – – – – – – – –
2 Men + 1 Woman: 55 Calories
2 Women + 1 Man: 50 Calories
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Daily Mindset

“Trade your expectation for appreciation, and the world changes around you”  ~Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Happy Birthday Lauri!

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WOD

Part 1: Push Jerk
On the 2:00 x 5 Rounds: 1 Push Jerk (Same Weight Across)

Part 2: “The Comeback”

For Time:
50 Sit-Ups, 50 Box Jumps
50 Sit-Ups, 40 Dumbbell Push Jerks
50 Sit-Ups, 300′ Farmers Carry
50 Sit-Ups, 20 Dumbbell Box Step-Ups

Box: (24″/20″)
Dumbbells: (50/35)’s

Time Cap: 18 Minutes
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Daily Mindset

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way of greatness.
Adversity is the way to greatness.
This is the championship mindset.

Alana is showing how strong she is as she works through her heavy Deadlifs!

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WOD

“Machine Learning”

4 Rounds For Time:
25 Burpees Over Rower
400 Meter Run
500/450 Meter Row

Rest 2 Minutes Between Rounds

Time Cap: 35 Minutes
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Daily Mindset

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.”

~Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.

Josh is working hard to get through his Front Squats during Fridays Hero WOD “Bell”!

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WOD

Part 1: Front Squat
On the 2:00 x 5 Rounds: 1 Front Squat (Same Weight Across)

Part 2: “T.U.P.” [HERO]

[For Time]
15-12-9-6-3:
Power Cleans (135/95)
Pull-Ups
Front Squats (135/95)
Pull-Ups

Time Cap: 15 Minutes
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Daily Mindset

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Casey M. is cruising through her dumbbell Snatches!

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WOD

“Medieval”

5 Rounds For Time:
15 Toes to Bar
30 Kettlebell Swings (53/35)
1,500/1,200 Meter Bike

Time Cap: 30 Minutes
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Daily Mindset

“Don’t look for the third thing.”

~Marcus Aurelius

Marcus Aurelius breaks down a good deed into two positive results:

1 You did good, and,
2 You helped another.
The first positive result is that you did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped another. Whether big or small, you’ve benefited another human being today.

There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.

When one contributes with a good deed, doing right by oneself, and doing right by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.

Lunges in sequence for Ryans Birthday!

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Attention: There will be NO Open Gym today, thanks for understanding!

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HOME WOD

“Down & Dirty”

5 Rounds For Time:
60 Air Squats
400 Meter Run
200 Meter Farmers Carry (50/35)’s

Time Cap: 30 Minutes
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Daily Mindset

“You make a living with what you get. You make a life with what you give.”  ~Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

Jannalyn and Sasa are coming in from a rainy run during Tuesdays Benchmark WOD “Kelly”!

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WOD

“Intermittent Fasting” [TEAMS OF 3]

On the Minute x 30:
8 Burpee Box Jumps (24″/20″)
200′ Shuttle Sprint
Max Calorie Bike

* Switch After Full Rounds
* Each Teammate Does 10 Rounds

* Shuttle sprint is 4 x 50′ or 8 x 25′ based on space
* Score is total team calories
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Daily Mindset

“Give more. Give what you didn’t get. Love more. Drop the old story.”

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?

Calleigh is crushing Wednesdays Clean and Jerks!

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Happy Birthday James G!

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WOD

Part 1: Deadlift
On the 2:00 x 5 Rounds: 2 Deadlifts (Same Weight Across)

Part 2: “Bell” [HERO]

3 Rounds For Time:
21 Deadlifts
15 Pull-Ups
9 Front Squats

Barbell: (185/135)

Time Cap: 15 Minutes
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Daily Mindset

“If you fight for your limitations, you get to keep them.”

~Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

The 10:00am WOD doing 34 Sit-Ups for Bryans Birthday!

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WOD

“Waiting List”

3 Rounds For Time:
800 Meter Run
50 Sit-Ups
30 Push-Ups
100 Double-Unders

Time Cap: 30 Minutes
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Daily Mindset

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.