Ian is keeping it cool during his outdoor Row!

__

WOD

Part 1: Front Squat

Build to a heavy set of 5

Part 2: “Front Seat”

For Time:
20 Front Squats
20 Bar-Facing Burpees 🙂
20 Push Press
20 Bar-Facing Burpees 🙂
20 Thrusters

Barbell: (115/85)
__

Daily Mindset

“If a shooter missed the target, it’s not the target’s fault.”

~Unknown

How ridiculous would it look for a shooter to scream at the target, as if it should have magically moved to where they shot? Pretty ridiculous. But, it happens.

And if you’re reading this, I’d hedge a bet that you and I both have been guilty of this before. Blaming something external.

Certainly, blaming the target gets that shooter no where. Their next shot may be just as wild as the one before. But if the shooter took a step back, took windage into consideration, adjusted their sights, and took their next shot… would they have a better chance?

The takeaway is that it can be human nature to feel the heat of frustration in the moment. And to even have the inclination to blame something external to the real reason why. In that moment, we can recall such an example. We’ll take responsibility, realign our sights, and take our next shot. That first miss will be the reason why we’ll be closer this time.

Landan is looking calm and collected as he works through his Double-Unders!

__

Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

__

WOD

“The Abyss”

5 Rounds For Time:
30 Sit-Ups
3 Rope Climbs (15′)
3-6-9-12-15 Deadlifts (225/155)

__

Daily Mindset

“I don’t like that man. I should get to know him better.”

~Abraham Lincoln

Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil.

A situation we can all relate to from some point in our lives is a poor first impression. We meet someone we really do not want to spend another second around. Yet, life puts us right back next to them. Definitely not by choice, but by chance.

And we talk.
And we strike some common ground.
And we understand them a bit more.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better grasp their perspective. And potentially even the reason why we felt the way we did.

Next time we find ourselves feeling that wave of emotion towards someone, remind ourselves… maybe we just need to get to know them a little bit better.

Heather has demonstrated smart discipline throughout her  pregnancy!

__

WOD

“Heather’s Baby Bump Surprise!

__

Daily Mindset

“Patience is not the virtue. Discipline is.”

Discipline is not a term reserved for the military or martial arts. Where patience is our anchor in the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every reason to “let this one slide”.

Patience is a subset of a deeper practice.
That of discipline.

Liz is staying calm and focused as she works through her Snatches!

__

WOD

Part 1: Snatch

Build to a heavy set of 3

Part 2: “Third Eye Blind”

4 Rounds For Time:
30 Dumbbell Snatches (50/35)
20/15 Calorie Bike
10 Box Jumps (30″/24″)
__

Daily Mindset

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.”

~Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told he would never be able to walk again.

So he was left to make a choice. To believe that his life was limited, where the self-fulfilling prophecy would follow. Or, to choose to believe that there truly are no limits. That there are only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome it.

Bruce made his choice.
When we reach our next challenge, what will be ours?
Will we see it as our limit, or the next plateau to go beyond?

Coop is catching some rays as he works through his Power Cleans!

__

WOD

“Half Court Press”

5 Rounds For Time [30 Minute Cap]:
300 Meter Run, 5 Ring Muscle-Ups
200 Meter Run, 10 Handstand Push-Ups
100 Meter Run, 15 Burpees to Target (6″)
__

Daily Mindset

“The single biggest problem in communication is the illusion that it has already taken place”.

~George Bernard Shaw

Have you ever believed that you were on the same page with someone, but, as it turned out, not even close?

Sometimes we can be so sure that we have communicated everything properly, that we don’t even consider it to be a possibility.

Happens all the time, and definitely to all of us. What’s interesting, is that it’s never about effort, or the lack thereof. It’s about perspective.

What we actually don’t want to do, is “communicate” more. Part of it might actually need less.

What we may need, is to understand more. To place ourselves in their shoes. If I were them, what questions would I have? If I were them, how would I feel about this?

The illusion that Shaw refers to in the quote is the entrapment of our perspective.
Detach and think… if roles were reversed, is this clear?

Saturday fun with team Pit Viper!

__

WOD

Part 1: Bench Press

Build to a heavy set of 5

Part 2: “Podiatry”

On the 1:30 x 10 Rounds:
1-2-3-4-5-6-7-8-9-10 Toes to Bar
30 Double-Unders
Max Calorie Row
__

Daily Mindset

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”

~Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery.

We recognize this in our sport, thinking of complex movements such as squat snatches and double-unders.

What we don’t always talk about, is how this concept applies to our social lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Just like on the jump rope… seek out the reps.

Baylie and Donette are having a great time as they bike through Saturdays Teamwork!

__

WOD

“Adderall” [BENCHMARK]

AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)

Rest 3 Minutes

AMRAP 4:
400 Meter Run
Max Thrusters (95/65)

REPEAT FROM 6/19/21

__

Daily Mindset

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.”

~Michael Jordan

Michael Jordan is re-known for his incredible work ethic.
In this quote he speaks to the dedication to the process.

Whether our goals are in the gym, at work, or at home, this central theme rings true:
That we don’t commit to the achievement. We commit to giving our absolute very to the journey. We give the process our very best. And wherever the cards fall, they fall.

Let’s join him. We will accept the trials, the tribulations, and the failures as they come.
But what we can’t accept, is never trying.

Dr. D is showing us the power of the beard as he works through his handstand Push-Ups!

__

WOD

Part 1: Overhead Squat

Build to a heavy set of 10

Part 2: “Girl on Fire”

For Time:
50/40 Calorie Bike
5 Rounds of “Cindy”
30/24 Calorie Bike
3 Rounds of “Cindy”
10/8 Calorie Bike
1 Round of “Cindy”
__

Daily Mindset

“Nothing is ever attempted if all possible objections must first be overcome.” 

~Samuel Johnson

Let’s imagine the two of us are going to train for the CrossFit Games.
And imagine we list out everything that could possibly prevent us from getting there. All of the obstacles.

The list… goes into the thousands. It’s essentially unending.

Now imagine if we tried to solve each and every one of those potential problems before beginning?

We’d never start. We want to realize that we can bring the possibility of failure so far into reality that we never take the first step. There’s a term for this… “paralysis through analysis”. We overthink our next move, and in turn, don’t make a move at all.

So how do we work around this? It’s not that we pretend those possibilities aren’t there. That’s delusional. Those possibilities are real. But we want to view those possibilities in a different light. That they aren’t things *in the way*, and rather things that together *make the way*.

We can both recognize that our starting line will never be perfect. But that’s what makes our story, ours.

The 6am is getting extra credit with Tabata Sit-Ups!

__

Reminder: there will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

__

WOD

“Spinal Cord”

5 Rounds For Time:
400/350 Meter Row
15 Deadlifts (185/135)
15 Bar-Facing Burpees 🙂

Time Cap: 20 Minutes
__

Daily Mindset

“A hero is one that knows how to hang on for one, minute, longer.” 

~Norweigan proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than others have before.

Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. What it is also, is a test of endurance. Success is not a single match, or an overnight thing.

But above all, what it is the most, is a test of will.

When everyone else stops, gives up, turns in… etch it into our minds:
We will hold on, for one minute, longer.

Ellen is showing us all how a Rope Climb should be done!

__

WOD

“Steely Dan” [TEAMS OF 3]

For Time [25 Minute Cap]:
15 Rope Climbs (15′)
400 Meter Team Run
75 Thrusters (95/65)
800 Meter Team Run
75 Thrusters (95/65)
400 Meter Team Run
15 Rope Climbs (15′)
__

Daily Mindset

“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.”

~Anne Frank

Written by one of the most courageous girls our written world has ever witnessed.

Anne Frank experienced first hand what monstrosity is.
A victim to the Holocaust, she had every reason in the world to turn to hate.
To turn to blame.
To turn away from everything that is humanity.

Yet, she chose a different path.
Be the change we want to see in this world.