Rachel is getting a big kip as she works through her Toes to Bar!

__

WOD

Part 1: Back Squat

Take 10 minutes to build to a max set at 80% of your 1RM
*max set to technical failure

Part 2: “Talladega Nights”
5 x AMRAP 3
21 Wall Balls (20/14)
21/15 Cal Row
Max Strict Pull-Ups

*No Rest Between AMRAPS
*Score is total Strict Pull-Ups

__

DAILY MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.”

~Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Josh is looking strong as he works through the Thrusters during 24.3!

__

WOD

“Butterflies”
5 Rounds For Time:
25/20 Calorie Bike
30 Russian Kettlebell Swings (53/35)
10-20-30-40-50 Box Jumps (24″/20″)

Time Cap: 30:00
__

DAILY MINDSET

“You’ll miss the best things if you keep your eyes shut”

~Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

The guys flying through their Pull-Ups during 24.3!

__

Happy Birthday Casey P!

__

WOD

Part 1: Deadlift

Take 10 minutes to build to a max set at 80% of your 1RM
*max set to technical failure

Part 2: “Charley Horse”
5 Rounds of:
200m Run
10 Deadlifts, 245/165
15 Push-Ups

Time Cap: 15:00

__

DAILY MINDSET

“There is a reason between listening, and waiting for your turn to speak.”

~Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Thank you to everyone that came to “Friday Night Lights” the past three weeks!

__

WOD

“The DeLorean”
5 Rounds x AMRAP 4:
15 Toes To Bar
30/24 Calorie Row
60 Double-Unders
Max Calorie Row

Rest 4 Minutes Between Rounds
__

DAILY MINDSET

“Life is like sailing. You can use any wind to go in any direction.”

~Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

We wanted to say a great big thank you to everyone that has supported the CrossFit Games Open this year! It has been such a fun three weeks watching all of you push yourselves to your limits! UNTIL NEXT YEAR!

__

WOD

Part 1: Strict Press

Take 10 minutes to build to a max set at 80% of your 1RM
*max set to technical failure

Part 2: “Savagery”
AMRAP 10:
3 Power Cleans
3 Front Squats
3 Push Jerks

Barbell: (135/95)

__

DAILY MINDSET

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.

What we feel inside conditioning sets is not pain… It’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, we’ll get uncomfortable.

Girl power hour!

__

WOD

“BODY ARMOR ENDURANCE V3”
EMOM 28 ( 7 rounds):
Complete 8-12 Reps of each
Min 1 | Half kneeling DB shoulder press right
Min 2 | Half kneeling DB shoulder press left
Min 3 | Alternating DB hang clean
Min 4 | Burpees 🙂
Rest exactly :30 between sets.
Athletes will likely use 1 DB load for the press and a heavier load for the clean

__

DAILY MINDSET

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is…

The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

Rob is all smiles as he rows through 24.2!

__

WOD

“Team Tri Sprint Intervals V3”
10 Rounds:
AMRAP 4:
30/24 Calorie Row
30 x 10 Meter Shuttle Runs
Max Calorie Bike

*One partner works at a time
*Score is total Calories on the Bike

__

DAILY MINDSET

“True happiness is to enjoy the present, without anxious dependence of the future”

~Seneca

How often do we rush to the finish line… only to rush to find the next?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach.

The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

Cam, Baylie, and Calleigh are the best cheerleaders for “Friday Night Lights”!

__

It’s the last week of the CrossFit Games Open! We have loved watching how hard you all have worked and how much you have pushed yourself for every rep. Let’s make this last “Friday Night Lights” the best one yet!

__

Open WOD 24.3

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb
♂ 95, 135 lb 

__

DAILY MINDSET

“Comparison is the death of joy.”

~Mark Twain

We are indeed out to destroy someone’s standards.
Our own, of yesterday.

The opposite of comparison isn’t forfeit, failure, or complacency.
It’s participation.
It’s the act of joining arms with other like-minded individuals in the pursuit of our own next best version.

Alecia gives a wave as she comes in from her run!

__

WOD

OPTION 1: “GOAT DAY”

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

*Score = Checkbox
*Move for Quality!

OPTION 2:”Any Minute Now”
On the Minute x 20 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Box Jumps (30/24)
Minute 3: 200 meter Run
Minute 4: Rest

__

DAILY MINDSET

“Seek not good from without; seek it within yourselves, or you will never find it.”  ~Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

Liz is powering through her Deadlifts during 24.2!

__

WOD

Part 1: Bench Press
On the 3:00 x 3 Rounds: 8 Bench Press (Start First Working Set at 60% & Build To Heavy)

Part 2:  “Space Force”
AMRAP 4:
21/16 Calorie Row
16 Alternating Single Arm Hang DB Snatch (50/35)
16 Push-Ups

Rest 1 Minute

AMRAP 4:
18/14 Calorie Row
14 Alternating Single Arm Hang DB Snatch (50/35)
14 Push-Ups

Rest 1 Minute

AMRAP 4:
15/12 Calorie Row
12 Alternating Single Arm Hang DB Snatch (50/35)
12 Push-Ups

__

DAILY MINDSET

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.