Emily is working hard through her heavy Clean and Jerks!

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WOD

“Ride The Pine”

5 Rounds For Time:
10 Dumbbell Bench Press
15 Dumbbell Deadlifts
1000/800 Meter Bike

Dumbbells: 50’s/35’s

Time Cap: 25 Minutes
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Daily Mindset

“You can’t build on top of success you don’t acknowledge.”

~Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Katie is looking happy as always as she hits 130# on her Snatch Complex!

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WOD

“Lyla”

10-9-8-7-6-5-4-3-2-1:
Ring Muscle-Ups
Clean & Jerks (Bodyweight)

Time Cap: 20 Minutes
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Daily Mindset

“All progress depends on the irrational person.”

The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.

Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with it, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.

Hands up, stands up!

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WOD

“2-3 Zone”

AMRAP 2-2-2-3:
15/12 Calorie Row
9 Burpee Box Jump Overs (24″/20″)
Max Toes to Bar

Rest 1 Minute Between Rounds
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Daily Mindset

“The only person you are destined to become is the person you decide to be.”

~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

The nooners getting their cardio on!

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WOD

Part 1: Snatch Complex

Build to Heavy a Complex:
1 Power Snatch
1 Hang Squat Snatch

Part 2: “Karabel”

10 Rounds For Time:
3 Power Snatches (135/95)
15 Wall Balls (20/14)

Time Cap: 18 Minutes
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Daily Mindset

“What is important is seldom urgent, and what is urgent is seldom important.”

~Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *absolutely nothing* accomplished.

Let’s take note of what we do today with a critical eye. And let’s cut the fluff.

Grab a partner and get some mobility on this weekend!

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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]
3 Rounds For Time:
600 Meter Run
Max Unbroken Strict Pull-ups
400 Meter Run
Max Unbroken Strict Pull-ups
200 Meter Run
Max Unbroken Strict Pull-ups

[Row]
3 Rounds For Time:
750 Meter Row
Max Unbroken Strict Pull-ups
500 Meter Row
Max Unbroken Strict Pull-ups
250 Meter Row
Max Unbroken Strict Pull-ups

[Bike]
3 Rounds For Time:
1,500 Meter Bike
Max Unbroken Strict Pull-ups
1,000 Meter Bike
Max Unbroken Strict Pull-ups
500 Meter Bike
Max Unbroken Strict Pull-ups

Every Strict Pull-up Subtracts 1 Second
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Daily Mindset

“If you want to be truly successful at it, you cannot be content with pretty good.”

~Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellence.

How we do anything is how we do everything… and there is nothing in life that is worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.

Who’s excited for Team WOD Saturday!

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WOD

“Team Chipotle”
TEAMS OF 3
For Time:
Buy-In: 1,000 Meter Team Run

Directly Into…

20 Rope Climbs (15′)
150 Bar-Facing Burpees 🙂
100 Toes to Bar
50 Deadlifts (315/205)

Time Cap: 30 Minutes
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Daily Mindset

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Donette, crushing the Wall Walks during Open WOD 21.1!

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OPEN WOD 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

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Daily Mindset

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.

Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.

Check in with ourselves today.
Are we watering the flowers, or the weeds?

Dr. D is making his 175# Snatch Complex look easy!

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WOD

“Handsome Devil”

5 Rounds For Time:
10-8-6-4-2 Devil’s Press
30 Sit-Ups
50′ Dumbbell Front Rack Luge

Dumbbells: (50’s/35’s)

Time Cap: 20 Minutes
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Daily Mindset

“Hope and despair are both self-fulfilling prophecies.”

~Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.

We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.

Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?

Ian is flying high as he works through his Box Jumps!

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WOD

“Bane”

For Time:
40 Handstand Push-Ups
20 Ring Muscle-Ups
10 Rounds of Macho Man (135/95)

Time Cap: 20 Minutes
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Daily Mindset

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.”  ~Elizabeth Roth

As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows too many, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.

Erin is flying through her Double Dumbbell Snatches!

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WOD

Part 1: Snatch Complex

Build to Heavy Complex:
1 Snatch Pull
1 Snatch High Pull
1 Squat Snatch

Part 2: “Snake Bite”

21-15-9:
Squat Snatches (95/65)
Chest to Bar Pull-Ups

Time Cap: 10 Minutes
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Daily Mindset

“Stay committed to your decisions, but stay flexible to your approach.”

~Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.