Get your Row on!

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WOD

“Fast Break”

10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)

Rest 1 Minute Between Rounds

*Score = Time it takes to complete the workout
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Daily Mindset

“If you want to be truly successful at it, you cannot be content with pretty good.” 

~Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellence.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Attention: We will be running a Holiday schedule today, there will be an 8:00am and 10:00am WOD. Thanks for understanding, and come get your Pioneer Day WOD on!

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WOD

Part 1: Overhead Squat

Build to a heavy set of 10

Part 2: “Floppy Disk”

3 Rounds For Time:
400 Meter Run
20 Burpees to Target (6″)
1,000/800 Meter Bike

Time Cap: 20 Minutes
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Daily Mindset

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we have not yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

The nooners are making sure to get their 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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WOD

“Peculiar”

10 Rounds For Time:
10-1 Bench Press (155/105)
5 Strict Pull-Ups
250/200 Meter Row
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Daily Mindset

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts) on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?

Sara is flying through her Kettlebell Swings!

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WOD

Team Morrison [TEAMS OF 3]:

50-40-30-20-10:
Wallballs (20/14)
Box Jumps (24″/20″)
Kettlebell Swings (53/35)

* All partners begin on different station
* Can only rotate when all 3 have finished the designated reps
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Daily Mindset

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.”

~Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what needs to stay… and what needs to go.

Happy Birthday Alana!

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WOD

Part 1: Power Clean

Build to a heavy single

Part 2: “Out On A Limb”

AMRAP 15:
1 Round of “DT” (135/95)
1-2-3..Rope Climbs (15′)

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Daily Mindset

“Stay committed to your decisions, but stay flexible to your approach.”

~Tony Robbins

We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying to force a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

Let’s get ready to Row!

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WOD

“Press Release”

3 Rounds For Time:
1,000/800 Meter Row
50-30-10 Pressing Reps
50 Air Squats

Round 1: Burpees 🙂
Round 2: Handstand Push-Ups
Round 3: Wall Walks

Time Cap: 30 Minutes
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Daily Mindset

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”

~George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Just a bunch of Utah moms trying to stay hydrated!

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WOD

Part 1: Strict Press

Build to a heavy set of 10

Part 2: “Euro Step”

3 Rounds For Time:
600 Meter Run
30-20-10 Toes to Bar
30 Dumbbell Reverse Lunges

Dumbbells: (50/35)’s

Time Cap: 18 Minutes
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Daily Mindset

“I would rather die of passion than boredom.”

~Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?
Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

Brandon working his way up for a 525# Back squat!

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Happy Birthday Alia!

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WOD

“Zoom Zoom”

5 Rounds x AMRAP 3:
30/24 Calorie Echo Bike
60 Double-Unders
Max Power Snatches (95/65)

Rest 3 Minutes Between Rounds
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Daily Mindset

“Hope and despair are both self-fulfilling prophecies.”

~Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?

Liz is staying consistent with her workouts as she approaches the last few weeks before baby K makes it’s apearance! 

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WOD

Part 1: Back Squat

Build to a heavy single

Part 2: “Calamari”

AMRAP 15:
40/30 Calorie Row
20 Thrusters (75/55)
10 Bar Muscle-Ups

*Sub BMU with Burpee Pull-Ups
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Daily Mindset

“What you resist, persists.”

What would you think about if I told you to *not* think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what *to do.*.

Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Becky is always inspiring us to do better! Here she is working on her Front Squat form!

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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

“Back & Forth”

21-18-15-12-9:
Deadlifts (185/135)
Shuttle Runs
Dumbbell Push Jerks (50/35)’s
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Daily Mindset

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?