Dr. D is crushing his Bar Muscle-Ups during Tuesdays WOD!

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WOD

“High Wire”

5 Rounds For Time [30 Minute Cap]:
1-2-3-4-5 Rope Climbs (15′)
50′ Dumbbell Walking Lunge (50’s/35’s)
25/20 Calorie Row

Rest 1 Minute Between Rounds
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Daily Mindset

“The grass isn’t greener on the other side. The grass is greener where you water it.”

What if someone told you that everything you need to succeed in your goals is right in front of you?

It might be hard for us to believe them. But why?

Comparison is often the reason. We look to someone who has already reached their success, and we convince ourselves that what we have just isn’t enough. It can cut us at the knees, as we now run the risk of never even trying with what we are, and where we are, today.. Roadblocked, by our own comparisons.

But what if someone tells you the same thing, and you don’t have the opportunity to compare? That it’s a new endeavor the world has never seen?

The illusion of the “greener grass” is nothing but a trap. There’s only delay and cancellation as results. It’s a distraction from the single resource that truly matters: hard work.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

Alia is doing what she does best, crushing her Gymnastics movements!

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Happy Birthday Emily!

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WOD

Part 1: Bench Press

Build to a heavy set of 3

Part 2: “Cinderella”

AMRAP 15:
5 Handstand Push-Ups
10 Toes to Bar
15 Wall Balls (20/14)
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Daily Mindset

“When doing your risk analysis, how do you measure the risk of doing nothing?”

There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfection.

Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.

A lens to view these decisions through, is to put us 10 years from now.
What is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?

Sometimes the biggest risk is never taking one.
Sometimes we just need to jump, and build our wings on the way down.

Alana is coming in hot from her 800 meter run!

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Happy Birthday Gabe!

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WOD

“ESPN 8: The Ocho”

8 Rounds For Time:
200 Meter Run
4 Bar Muscle-Ups
8 Clean & Jerks (115/85)

Time Cap: 20 Minutes
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Daily Mindset

“It’s not that I’m so smart, it’s that I stay with problems longer.”

~Albert Einstein

Adaptation is our most powerful weapon.
And it’s not limited to what we do inside the gym.

When we think back to a workout, where we spur adaptation, we can all agree that it’s quite the experience. And it’s freaking hard (which is why we love it). When we are working through something on the cerebral level, shouldn’t we expect a similar struggle?

Both for mind and body… this is where the magic happens.
Inside the gym and out, embrace challenges one and the same.
A chance to learn, grow, and come back even stronger than before.

Julie, Hill, and Casey having a little fun after a long weekend of AGQ WODs!

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WOD

Part 1: Overhead Squat

Build to a heavy set of 5

Part 2: “Red Rover”

For Time [10 Minute Cap]:
750/700 Meter Row
50 Overhead Squats (95/65)
25 Bar-Facing Burpees 🙂
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Daily Mindset

“Success is not owned. It’s leased. And rent is due every day.” 

~J.J. Watt

Having a “chip on your shoulder” is known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

It’s perhaps because success isn’t a finish line. And that true success is a life-long journey. And rent is due, every day.

HAPPY EASTER!

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Attention: Due to the Easter holiday we wont be having Open Gym this week. Thanks for understanding, and have a great holiday!
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WOD

“Where’s Waldo?”

5 Rounds For Time:
6 Wall Walks
18 Kettlebell Swings (53/35)
24 AbMat Sit-Ups

Time Cap: 20 Minutes
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Daily Mindset

“The purpose of pain is to move us in action, not to make us suffer.”

~Tony Robbins

If we can frame pain for what it is, we redefine what this feeling means to us. As Tony Robbins puts it, its purpose is to move us forward. It’s leverage. A massive edge when seen through the right lens. Few things in the world can get a human being to move faster than pain.

We recognize that to do anything great, it’s going to be temporarily uncomfortable. It’s going to take the grit and grind that we all know. What this is far from however, is suffering. Suffering is a state of mind that takes hold when we don’t understand why we’re feeling pain.

Pain is mandatory, suffering is optional.

Monika is all smiles as she works through her Thrusters!

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WOD

“Sandy Cheeks”

TEAMS OF 3
AMRAP 25:
90 Power Snatches (95/65)
90 Burpee Box Jump Overs (24″/20″)
60 Power Snatches (115/85)
60 Burpee Box Jump Overs (24″/20″)
30 Power Snatches (135/95)
30 Burpee Box Jump Overs (24″/20″)

Directly Into…
Max Calorie Team Row

* Each Partner Has Own Rower
* Score Is Total Combined Calories
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Daily Mindset

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.”

~Charles Darwin

There’s a reason why we are still here on Earth. We adapted.

Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenges. We would much rather be comfortable, cozy, and safe. Now we aren’t going to let loose predators chase us around, but if we truly want to find that next best version of ourselves… We know we need to get uncomfortable.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… We can go wherever we want to go.

Cam is working her way up to her heavy Clean and Jerk!

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WOD

Part 1: Clean and Jerk

Build to a heavy single

Part 2: “Built Different”

For Time [15 Minute Cap]:
30-20-10 Chest to Bar Pull-Ups
3-2-1 Rounds of Dumbbell “DT” (50/35)
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Daily Mindset

“The only difference between feedback and criticism is how you hear it.”

~Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Laura is working through the Toes to Bar during WOD 1 of the AGQ!

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WOD

“Hook, Line, and Sinker”

5 Rounds For Time:
800 Meter Run
30 Push-Ups
1,000/800 Meter Bike

Time Cap: 40 Minutes
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Daily Mindset

“People are not lazy. They simply have goals that do not inspire them.”

~Tony Robbins

Something we can all agree on: anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.

Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?

Julie is working through her Wall facing handstand Push-Ups as she crushes the AGQ!

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WOD

Part 1: Strict Press

Build to a heavy set of 5

Part 2: “Blizten”

5 Rounds For Time [15 Minute Cap]:
20/15 Calorie Row
10 Thrusters (115/85)
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Daily Mindset

“Ductus Exemplo”

The above quote is Latin, translating to “Leadership by Example ”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asked him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.

This picture of Casey pretty much says it all about the Age Group Qualifiers!

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WOD

“Has A Nice Ring To It”

4 Rounds x AMRAP 4:
12 Power Cleans (135/95)
400 Meter Run
Max Ring Muscle-Ups

Rest 1 Minute Between Rounds

*Sub MU with Burpee Pull-Ups
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Daily Mindset

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.”

~Albert Einstein

If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, is a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.