Friday February 17, 2023

Emily is judging Becky as she works through her Wall Walks during the 2021 CrossFit Open!

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The CrossFit Open is here! For the next three weeks we will be programming the Open WOD’s on Friday. Come to your regular time, or come cheer on your fellow competitors at 4:30pm each week at “Friday Night Lights”! whether you enter the Open, cheer, or just get the WOD in, it’s going to be a fun three weeks!

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OPEN WOD 23.1

Complete as many reps as possible in
14 minutes of:

60-calorie row
50 toes-to-bar
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

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Daily Mindset

“The most important decision we make is whether we believe we live in a friendly or hostile universe.”

~Albert Einstein

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.

Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”

Thursday February 16, 2023

Vy is getting set for her heavy one rep Snatch!

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WOD

OPTION 1: “GOAT DAY”

EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2

*Score = Checkbox
*Move for Quality!

OPTION 2: “HIP HIP HOORAY”

EMOM 20:
Minute 1: 10 Kettlebell Swings (50/35) + Max Wall Walks
Minute 2: Max Box Jump Overs (30″/24″)

Score = Total Reps of Wall Walks and Box Jump Overs
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DAILY MINDSET

“Rome was not built in a day.”

~John Heywood

An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.

We can become consumed with the idea of making it… finishing “Rome.” And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.

The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.

It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.

What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.

Wednesday February 15, 2023

Calleigh is showing how strong she has gotten completing 10 Rope Climbs in last weeks WOD! 

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WOD

“Jackie”

[15-Minute Window]
For Time:
1,000 Meter Row
50 Thrusters (45/35)
30 Pull-Ups

Time Remaining:
5RM Front Squat (From The Floor)
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Daily Mindset

“Empathy fuels connection. Sympathy drives disconnection.”

~Brene Brown

Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgment. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.

When was the last time you expressed empathy?

Tuesday February 14, 2023

Happy Valentines Day!

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WOD

Part 1: Snatch 3-3-3-2-2-2-1-1-1-1

Part 2:”Hang Gliding”

AMRAP 20:
4 Dumbbell Hang Snatches (Each Arm)
6 Toes to Bar
24 Double-Unders

Dumbbell: (50/35)

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Daily Mindset

“80% of success is showing up.”

~Woody Allen

We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.

As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling great. We’re 9 weeks in, and we are moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.

But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?

The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress as the achievement.

Monday February 13, 2023

The “yans” climbing through Wednesdays skill WOD!

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WOD

“CFO”

5 Rounds x AMRAP 3:
3 Power Cleans (135/95)
6 Handstand Push-Ups
9 Wallballs (20/14)

Rest 1 Minute Between Rounds
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Daily Mindset

“I’ll either find a way, or I’ll make one.”

~Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.
It’s refusing to see a “failure” as “defeat”.
It’s refusing to believe that elephants can’t climb mountains… and then proving it.

Sunday February 12, 2023

Emily is crushing her Overhead Squats!

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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]

[Run]
For Total Distance:
5 Minute Run, 1 Minute Rest
4 Minute Run, 2 Minute Rest
3 Minute Run, 3 Minute Rest
2 Minute Run, 4 Minute Rest
1 Minute Run

[Row]
For Total Distance:
5 Minute Row, 1 Minute Rest
4 Minute Row, 2 Minute Rest
3 Minute Row, 3 Minute Rest
2 Minute Row, 4 Minute Rest
1 Minute Row

[Bike]
For Total Distance:
5 Minute Bike, 1 Minute Rest
4 Minute Bike, 2 Minute Rest
3 Minute Bike, 3 Minute Rest
2 Minute Bike, 4 Minute Rest
1 Minute Bike

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Daily Mindset

“Death is one prophecy that hasn’t failed.”

~Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we all have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Saturday February 11, 2023

The 10am crew riding bikes!

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WOD

“Rear View”

[TEAMS OF 2]
AMRAP 20:
[Partner 1]
Calorie Row

[Partner 2]
30′ Dumbbell Front Rack Lunge
15 Dumbbell Bench Press
30′ Dumbbell Front Rack Lunge

Dumbbells: (50’s/35’s)
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Daily Mindset

“We are what we repeatedly do. Excellence then, is not an act, but a habit.”

~Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

 

Friday February 10, 2023

Sara C. and Julie are keeping up a great pace as they work through their Sit-Ups and Devils Press!

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WOD

“The Open Test V2”

AMRAP 20:
50 Alternating Single Leg Squats
50 Deadlifts
40 Bar-Facing Burpees 🙂
40 Power Cleans
30 Toes to Bar
30 Front Squats
20 Chest to Bar Pull-Ups
20 Push Jerks
10 Bar Muscle-Ups
10 Thrusters

Barbell: (135/95)
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Daily Mindset

“Pursue one great decisive aim with force and determination.”

~Carls Von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to not do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.

Thursday February 9, 2023

Baylie is crushing her heavy Clean and Jerks!

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WOD

“Wait A Minute”

10 Rounds x AMRAP 1:
180′ Shuttle Sprint
6 Dumbbell Snatches (70/50)
Max Box Jump Overs (30″/24″)

Rest 1 Minute Between Rounds
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Daily Mindset

“The future belongs to those who prepare for it today.”

~Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:

Thought

Action

Without the thought behind, it’s wasted energy in multiple directions.
Without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.

Wednesday February 8, 2023

Aaron is pushing hard to get his heavy single Front Squat!

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WOD

Part 1: Back Squat

Build to a heavy single

Part 2: “Tenacious”

AMRAP 10:
1-2-3-4-5… Rope Climb (15′)
5-10-15-20-25… Wall Balls (20/14)
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Daily Mindset

“If you know your opponent, but not yourself, you will lose 100% of the time.” 

~Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there.

We can study our competition to great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.