Here’s a little flashback to Tyler working through Open WOD 18.2!

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OPEN WORKOUT 18.2 and 2a

Workout 18.2:  1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats
Bar-Facing Burpees

Men use 50-lb. dumbbells, Women use 35-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

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Daily Mindset

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

The Crowley’s are ready for Bench Press, are you?!

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WOD

“Prime The Pump”

5 Rounds For Time:
30 Sit-Ups
10 Bench Press (Bodyweight)
300′ Shuttle Run
10 Strict Pull-Ups

Time Cap: 25 Minutes
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Daily Mindset

“There will never be a better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Erin is staying focused as she works through her Power Snatches! 

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WOD

“Let’s Bounce”

For Time:
100-80-60-40-20 Double-Unders
50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Hang Power Snatches (75/55)

Time Cap: 25 Minutes
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Daily Mindset

“Vision is the bottleneck of effort.”

We talk a lot about effort.
It’s the gasoline that will drive us to our destination. And there is no substitute.
It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction.

There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But where they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route.

We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.

Carson is showing he’s still got it with his Muscle-Ups!

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WOD

“NATE”

AMRAP 20:
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70/53)
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Daily Mindset

“You can easily judge the character of a person by how they treat those who can do nothing for them.”

~Johann Wolfgang von Goethe

Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Some time today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

Liz and Sean are working through last weeks team WOD!

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Reminder: We will be running a Holiday schedule today, 8:00am and 10:00am WODs.

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WOD 

Part 1: Front Squat For Load

Build to a heavy 3 rep

Part 2: “Life Alert”

Attention: We will be running a Holiday schedule of 8:00am and 10:00am on Monday January 2nd. There will be NO Open Gym this Sunday the 1st. Thanks for understanding, and Happy New Year!

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WOD

“Sweaty Sunday” [PICK ONE]

[Run]
10 Rounds For Time:
200 Meter Sprint

Rest 1 Minute

[Row]
10 Rounds For Time:
250 Meter Sprint

Rest 1 Minute

[Bike]
10 Rounds For Time:
500 Meter Sprint

Rest 1 Minute

* Score Is Slowest Round
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Daily Mindset

“The soul is like a bowl of water.”

~Epictetus

It’s ok to get ruffled sometimes.
We are indeed human, and we will get emotional too.

The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can always find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.

But with disciplined focus and effort, we can regain stillness. Often faster than we think.
In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.

Vy is working through her Muscle-Up progressions!

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WOD

“New Year Countdown”

10-9-8-7-6-5-4-3-1:
Dumbbell Thrusters (50’s/35’s)
Chest to Bar Pull-Ups

After Each Round:
30 Double Unders

Time Cap: 20 Minutes
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Daily Mindset

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.”

~James Clear

We won’t be fooled by how easy it can look for some.
As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.

Our greatest achievements in life will not happen by accident, but through disciplined effort.
Sometimes we’ll need action.
Sometimes we’ll need patience.
Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.
But everything we do – every rep – has a reason behind it.
We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

Becky is flying through her Burpees!

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Attention: We will be running a Holiday schedule of 8:00am and 10:00am on Monday January 2nd. There will be NO Open Gym this Sunday the 1st. Thanks for understanding, and Happy New Year!

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WOD

Part 1: Deadlift For Load

Build to a heavy 3 rep

Part 2: Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-Ups

Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
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Daily Mindset

“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.
It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is willing to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

Matt has been crushing the Rope Climbs lately!

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WOD

“Half Empty”

[TEAMS OF 2]
AMRAP 20:
10 Box Jump Overs (24″/20″)
2 Rope Climbs (15′)
30′ Front Rack Walking Lunge (135/95)

Switch After Full Rounds
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Daily Mindset

“Build before you have to.”

~James Clear

We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.

But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.

Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.

Bob is working to keep his shoulders “active” throughout his Overhead Squats! 

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WOD

“Amanda, Please!”

AMRAP 4:
Buy-In: 9 Ring Muscle-Ups
9 Power Snatches (95/65)
9 Bar-Facing Burpees 🙂

Rest 4 Minutes

AMRAP 4:
Buy-In: 7 Ring Muscle-Ups
7 Overhead Squats (115/85)
7 Bar-Facing Burpees 🙂

Rest 4 Minutes

AMRAP 4:
Buy-In: 5 Ring Muscle-Ups
5 Squat Snatches (135/95)
5 Bar-Facing Burpees 🙂
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Daily Mindset

“No one was ever wise by chance.”

~Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.