Monika is leading the 8am in from a sunny run!

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WOD

Part 1: Push Press

Build to a Heavy set of 3

Part 2: “BANGERS & MASH”

7 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)

30/21 Calorie Bike

5 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)

30/21 Calorie Bike

3 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)

Score = Time it takes to complete the workout
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DAILY MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Dr. D is working his way up through his Squat Cleans!

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WOD

“Turkey Club”

5 Rounds:
10 Power Snatches (115/85)
10 Bar-Facing Burpees 🙂

800 Meter Run

5 Rounds:
10 Toes to Bar
10 Bar-Facing Burpees 🙂

Time Cap: 20 Minutes
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Daily Mindset

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we walk through the garage and step on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.

What we feel inside conditioning sets is not pain, it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.

 

 

Laura and Rob are looking strong throughout their Push-Ups!

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WOD

Part 1: Back Squat

Build to a heavy set of 5

Part 2: “Tall Task”

AMRAP 3 x 5 Rounds:
30 Wall Balls (20/14)
Max Calorie Row

Rest 1 Minute Between Rounds
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Daily Mindset

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.”

~Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never waste our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

Post “Murph” hangout!

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WOD

“We Are Farmers”

10 Rounds For Time:
1-10 Dumbbell Bench Press
150′ Farmers Carry
200 Meter Run

Dumbbells: (50’s/35’s)
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Daily Mindset

“Every strike brings you closer to your next home run.”

~Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

Ellen is coming in from her first run of “Murph” with Murph!

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WOD

“Middle Ground” [TEAMS OF 3]

For Time [30 Minute Cap]:
3k Bike
15 Rope Climbs (15′)
90 Box Jump Overs (30″/24″)
150 Dumbbell Snatches (70/50)
90 Box Jump Overs (30″/24″)
15 Rope Climbs (15′)
3k Bike

Time Cap: 30 Minutes

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Daily Mindset

“Nothing great was ever achieved without enthusiasm.”

~Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Calleigh is getting a little post “Murph” recovery!

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WOD

Part 1: Squat Clean

Build to a heavy set of 3

Part 2: “Clean Plate Club”

5 Rounds For Time:
10-8-6-4-2 Squat Cleans (155/105)
20/15 Calorie Row
10 Toes to Bar
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Daily Mindset

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all things that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.

Ty and Beck on a mid “Murph” flex!

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WOD

“Impersonator”

AMRAP 30:
200 Meter Run
1 Round of “Nate”

1 Round of “Nate”:
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70/53)
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Daily Mindset

“True happiness is to enjoy the present, without anxious dependence of the future”

~Seneca

How often do we rush to the finish line?
Immediately turning to the next, only to rush once again?

The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

Mark is working through his “Murph” Push-Ups!

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WOD

Part 1: Split Jerk

Build to a heavy set of 3

Part 2: “Five-and-Dime”

10 Rounds For Time:
7 Bar-Facing Burpees 🙂
5 Push Jerks (135/95)
30 Double-Unders
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Daily Mindset

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

~Simon Sinek

What defines a leader? Is it promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both were students in school, teammates on a sports team, or co-workers in a job. Yet something sets them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Happy Birthday Mike!

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WOD

“Gut Reaction”

5 Rounds x AMRAP 3:
30 GHD Sit-Ups/V-Ups/Sit-Ups
15 Deadlifts (185/135)
Max Calorie Bike

Rest 3 Minutes
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Daily Mindset

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.”

~Will Smith

It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

WE HOPE THAT EVERYONE HAS A HAPPY AND SAFE MEMORIAL DAY! WE WANT TO GIVE A SPECIAL THANK YOU TO ALL OF OUR ATHLETES THAT SERVE OUR COUNTRY WITH HONOR.

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Reminder: “Memorial Day Murph” is today! Make sure to sign up for a WOD time. 

We can’t wait to see all of you crush “Murph”!

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WOD

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
You will also have the option of doing this WOD as a team, so no excuses!

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DAILY MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”