Let’s get ready to Row!!!

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WOD

PART 1: Thruster

Build to a heavy set of 3

PART 2: Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)
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Daily Mindset

“The opposite of play is not work. The opposite of play is depression.”

~Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?

Our Elf on the shelf is cooler than yours!

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WOD

“Dropkick”

4 Rounds For Time:
80 Double-Unders
50 Sit-Ups
4-3-2-1 Rope Climbs (15′)

Time Cap: 20 Minutes
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Daily Mindset

“If you set your bar at “amazing,” it’s awfully difficult to start.”

~Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.

But when we compare ourselves to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place.

It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to just fall into place.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

When was the last time you caught yourself comparing yourself to someone else? What were you comparing? How did it make you feel?

Ugly Sweater party shenanigans! 

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HERO WOD

“NEAL”

5 Rounds For Time:
6 Devils Press (50s/35s)
20/14 Calorie Bike
15 Box Jump Overs (24″/20″)
14 Pull-Ups

Buy Out with 1 Rope climb

Dedicated to Neal Currey, proud father of 6, former 75th Ranger Regiment-2nd Battalion.

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Daily Mindset

“Motivation can get you started. Commitment is what keeps you going.”

~Jim Rohn

Motivation feels good.
It makes things feel… easy.
When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.

We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.

What will always be there however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.

What are 3 daily habits you consider to be “non-negotiables?” These can be related to anything between training, health, life, relationships, etc. For example, “each day, I complete my 10 minute mobility routine, eat vegetables at every meal, and put screens away 90 minutes before bedtime.” Regardless of feeling motivated or not, your day does not feel complete without these things. If you haven’t formed these habits yet, let’s think of 3 things we can start doing today to help keep you focused on the hard days.

Thank you to everyone that came to celebrate the Holiday Season with us! We loved seeing all your ugly sweaters!

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WOD

“The Parent Trap”

[On the 0:00]
For Time:
45 Front Squats (135/95)

On the Minute:
7 Bar-Facing Burpees 🙂

[On the 10:00]
For Time:
1 Mile Run

[On the 20:00]
For Time:
45 Burpee Box Jump Overs (24″”/20″”)

On the Minute:
7 Toes to Bar
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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?”

Baylie is working through her Burpees with ease!

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WOD

PART 1: Barbell Complex

For Max Load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

*Score = Heaviest Load

PART 2: “DT”

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

*Score = Time it takes to complete the workout
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DAILY MINDSET

“Rome was not built in a day.”

~John Heywood

This is an old adage that speaks to the time it takes to build something great.

And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or 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 on the prize, we only have one eye for the journey.

The call to action is not to build our dreams today, but, to place down the next brick. Every day, for years, if it takes us so. But we won’t miss a day. Until, we have your empire.

Don’t forget to spend some time on your mobility this weekend! Your body will thank you!

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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

Fire and ice!

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WOD

Tonight is the night! Put on your ugliest Christmas sweater and come on over for a great time!

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WOD

PART 1: Power Clean

Build to a Heavy Single

*Score = Heaviest Load

PART 2: “Open Workout 14.4”

AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Ring Muscle-Ups

*Score = Rounds + Reps
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DAILY MINDSET

“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.

Bryan is working his way up to a new PR Clean and Jerk!

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Happy Birthday Kristen!

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WOD

“Keep It 100”

For Time [15 Minute Cap]:
100 Shoulder to Overhead (135/95)

Every Break:
100 Meter Farmers Carry (50’s/35’s)

*Score = Time it takes to complete the workout
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DAILY MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be tempting to blame a failure on an external factor. But when we do, we gain nothing. When we shirk responsibility, we also shirk a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. Sometimes we will be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask yourself a simple question: “What could I have done better?”

Jannalyn is crushing the Rope Climbs during Mondays gripper!

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WOD

“Jackhammer”

2 Rounds For Time [20 Minute Cap]:
1,000 Meter Run
50 Thrusters (45/35)
30 Chest to Bar Pull-Ups

*Score = Time it takes to complete the workout
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DAILY MINDSET

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

~Simon Sinek

What defines a leader? Is it a promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both were students in school, teammates on a sports team, or co-workers in a job. Yet something sets them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.