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.

Sara is all smiles as she works through her Biking!

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WOD

Part 1: Back Squat

Build to a heavy set of 10

Part 2: “Footprints”

AMRAP 15:
60 Double-Unders
30 Wall Balls (20/14)
15 Toes to Bar
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Daily Mindset

“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk”

~Doug Larsen

When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.

Although expression skills are part of communication, it’s one half at best. Great communicators are far better listeners than speakers.

“Empathy” is the focus of great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgment, and fully present to connect.

The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.

Peace, love, and mobility!

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

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WOD

“Sweaty Sunday” [PICK ONE]

[Row]
5 Rounds:
1,000 Meter Row

Rest 1 Minute

[Run]
5 Rounds:
800 Meter Run

Rest 1 Minute

[Bike]
5 Rounds:
2,000 Meter Bike

Rest 1 Minute
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Daily Mindset

“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… We don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

Happy Birthday Caleb!

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WOD

“April Fools” [TEAMS OF THREE]

AMRAP 25:
15/12 Calorie Row
5 Front Squats (135/95)
1 Rope Climb (15′)

* Waterfall Style (Row Always Going)
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Daily Mindset

“You’re remembered for the rules you break.”

~General MacArthur

There’s something oddly intoxicating about fitting into a group. By falling into cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.

Sean is working through his heavy 10 rep Front Squat!

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Good luck to all the age group qualifiers this weekend!

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WOD

Part 1: Deadlift

Build to a heavy single

Part 2: “Sugar Rush”

3 Rounds For Time:
1,000/800 Meter Bike
21-15-9 Deadlifts (225/155)

Time Cap: 10 Minutes

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Daily Mindset

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”.

~Andy Dufrense, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes us is the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations… we’ll have that choice. To be bitter and upset, or to learn.
Danger, Opportunity, Choice.

Kristen is working through the Thrusters of the “Beep Test”!

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WOD

“Stiletto”

AMRAP 20:
15 Air Squats
10 Push-Ups
5 Toes to Bar

Every 2 Minutes [Starting at 0:00]:
200 Meter Run
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Daily Mindset

“Action is the fundamental key to all success.”

~Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.

Saturday Tabata Sit-Up Cash Out!

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Happy Birthday Landan!

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WOD

“Spin Class”

5 Rounds For Time [30 Minute Cap]:
60 Double-Unders
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)

Rest 2 Minutes Between Rounds
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Daily Mindset

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.”

~Derek Jeter

Whether we believe in talent or not is irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Alia is showing us what a Kettlebell Swing should look like! 

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WOD

Part 1: Front Squat

Build to a heavy set of 10

Part 2: “Bergeron Beep Test”

On the Minute For Max Rounds:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees 🙂
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Daily Mindset

“Belief is irresistible.”

~Phil Knight

Inspiration can move us for a couple moments. Motivation might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.

Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

The 8am crew are getting their sweat on!

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

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WOD

“Sweaty Sunday” [PICK ONE]

[Row]
10 Rounds:
500 Meter Row

Rest 1 Minute

[Run]
10 Rounds:
400 Meter Run

Rest 1 Minute

[Bike]
10 Rounds:
1,000 Meter Bike

Rest 1 Minute

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Daily Mindset

“Success at anything, will always come down to this. Focus and effort. And we control both.”

~Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk them up to being “gifted” or “naturally talented.” Yet HE would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).