Julie and the 6am working through their Overhead Squats!

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WOD

“Team Hammer” [HERO]

[TEAMS OF 2]
10 Rounds For Time:
5 Power Cleans
10 Front Squats
5 Push Jerks
20 Kettlebell Swings (53/35)

Barbell: (135/95)

* 5 Rounds Each
* Switch After Full Rounds
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Daily Mindset

“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.”

~Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

Ellen is preparing for Mondays Hero WOD by running with her puppy “Murph”!

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WOD

Part 1: Power Snatch

Build to a heavy set of 3

Part 2: Run 1 Mile for time
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Daily Mindset

“When you have one foot in the past, and one in the future, you piss on the present.”

~Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

Leonor has been crushing it lately! Setting new PR’s and proving how strong she is!

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WOD

“Core Values”

5 Rounds For Time:
15/12 Calorie Bike
12 Toes to Bar
9 Dumbbell Push Press
60′ Front Rack Lunge

Dumbbells: (50’s/35’s)
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Daily Mindset

“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

James and Jake are working through a team push and pull!

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WOD

Part 1: Bench Press

Build to a heavy set of 10

Part 2: “Doubtfire”

2 Rounds For Time:
125 Double-Unders
750/600 Meter Row
50 Wall Balls (20/14)
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Daily Mindset

“Never confuse movement with action.”

~Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Monika and Julie are twinning as they work through their Thrusters!

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WOD

“Here and There”

For Time:
800-600-400 Meter Run
40-30-20 Deadlifts (135/95)
20-15-10 Handstand Push-Ups
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Daily Mindset

“As for me, all I know is that I know nothing.”

~Socrates

A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… There is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Alana is working hard through her Overhead Squats! 

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WOD

Part 1: Overhead Squat

Build to a heavy single

Part 2: “Overdrive”

10-9-8-7-6-5-4-3-2-1:
Overhead Squats (115/85)
Burpee Box Jumps (24″/20″)
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Daily Mindset

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.”

~Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s *significantly* easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intention of stopping. Faster than ever.

We’ve all felt this before. What was an incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Have you gotten your weekend Mobility in yet?!

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WOD

“Broken Wings”

3 Rounds For Time:
50 Sit-Ups
30 Kettlebell Swings (70/53)
1,000/800 Meter Row
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DAILY MINDSET

“If you don’t like something, change it. If you can’t change it, change your attitude.”

~Maya Angelou

Nick and Coop in a rope race!

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WOD

“Team DVB” [HERO]

[TEAMS OF 2]
For Time:
1,600 Meter Medicine Ball Run
8 Rounds: 10 Wall Balls + 1 Rope Climb
800 Meter Medicine Ball Run
4 Rounds: 10 Wall Balls + 1 Rope Climb
400 Meter Medicine Ball Run
2 Rounds: 10 Wall Balls + 1 Rope Climb

Rope Climb: (15′)
Medicine Ball: (20/14)

* One med-ball per team
* Run together, alternating holding med-ball as needed
* Switch after full rounds on Wall Balls and rope climbs (4-2-1 round each)
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DAILY MINDSET

“Winners embrace hard work. They love the discipline of it, the trade-off they’re making to win. Losers, on the other hand, see it as punishment. And that’s the difference.”

~Lou Holtz

Welcome to the world baby Maxwell! Congratulations Heather and Carson on your perfect little boy!

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WOD

Part 1: Clean and Jerk

Build to a heavy set of 2

Part 2: Grace [BENCHMARK]

30 reps for time of:
Clean & Jerk (135/95)
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DAILY MINDSET

“All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.”

~Pope Paul VI

“You Dip, I Dip, We Dip!”

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WOD

“Heart & Swole”

For Time:
2,000 Meter Row
50 Bench Press (185/125)

Partition As Needed
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DAILY MINDSET

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

~Hippocrates