Welcome back Erik!

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WOD

“Rope Toe”
For Time:
30-20-10 Toes to Bar
1,000/900 Meter Bike

Directly Into…

3-2-1 Rope Climbs (15′)
1,000/900 Meter Bike

Time Cap: 28 Minutes
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DAILY MINDSET

“If you know your opponent, but not yourself, you will lose 100% of the time.” 

~Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there.

We can study our competition to great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.

Casey M. is getting some good practice on her Wall Walks during Mondays WOD!

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WOD

Part 1: Deadlift
1 x AMRAP to technical failure. Take 10 minutes to build to 90% of your 1RM, and then complete max set.

Part 2: “Power-Up”
10 Rounds For Time:
200 Meter Run
10-1 Power Cleans (135/95)

Time Cap: 18 Minutes

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DAILY MINDSET

A short story to share.

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.

Our own judgment can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.

Bob and Sean, in the process of crushing Mondays WOD!

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WOD

“The Admiral”
3 Rounds For Time:
20 Burpee Pull-Ups
20 Front Squats (155/105)
20 Box Jumps (24″/20″)

Time Cap: 25 Minutes
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DAILY MINDSET

“The only person you are destined to become is the person you decide to be.” ~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

Happy Birthday Caleb!

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WOD

Part 1: Strict Press
1 x AMRAP to technical failure. Take 10 minutes to build to 90% of your 1RM, and then complete max set.

Part 2: “Only Fools Rush In”
AMRAP 15:
30 AbMat Sit-Ups
15/12 Calorie Bike
10 Hang Snatches, 95/65
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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 a couple times.

It’s less, however, 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.

HAPPY EASTER!

Attention: There will be NO Open Gym today for the holiday. We hop you all have a happy Easter!

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HOME WOD

Carson is working hard through his Devils Press!

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WOD

Kristen and Eleanor are crushing their Rope Climbs!

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WOD

Part 1: Back Squat
1 x AMRAP to technical failure. Take 10 minutes to build and then complete max set

Part 2: “Rebar”
21-15-9:
Front Squats
Bike Calories
Power Cleans
Bike Calories

Barbell: (135/95)
Female Bike Calories (15- 12-7)

Time Cap: 15 Minutes

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DAILY MINDSET

“It’s not how much we give, but how much love we put into giving.”  ~Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

Wall ballin!

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WOD

“Sitting Room”
8 Rounds For Time:
400 Meter Run
25 AbMat Sit-Ups
2 Rope Climbs (15′)

Rest 1 Minute Between Rounds

Time Cap: 40 Minutes

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DAILY MINDSET

“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’d be there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

 

Saturdays are for the boys!

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WOD

Part 1: Deadlift
1 x AMRAP to technical failure. Take 10 minutes to build and then complete max set

Part 2: “Sugar Shack”
For Time:
500/450 Meter Row

Directly Into…

21-15-9:
Box Jumps (30/24″)
Deadlifts (225/155)

Directly Into…

500/450 Meter Row

Time Cap: 15 Minutes
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DAILY MINDSET

“Bread today is better than cake tomorrow”

~Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the next one. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even harder now to get my technique even better.

Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.

Congratulations Casey P. on setting The National record in her age group and weight class on Bench Press, 192.75lbs!

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WOD

“Down With the Sickness”
5 Rounds for time:
400m Run
12 Thrusters (75/55)
12 Burpees 🙂
12 Pull-Ups

Time Cap: 30:00

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DAILY MINDSET

“Your obsessions become your possessions.”

~Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.