James, Bob, and Chayden totally planned their matching 2019 “Murph” shirts!

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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-ROW-BIKE]
3 Sets For Total Meters:
8 Minutes On
4 Minutes Rest
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DAILY MINDSET

“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.”

~Scott Adams

We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.

We learn after mistakes, no question about that, but there’s something even more important here – the will to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life with safety at the top of mind.

Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.

What is a skill or movement you are feeling frustrated by lately? What are a few mistakes you’ve made on this movement that you have learned something from?

Don’t forget to wear your costume to the WOD today! Halloween Dress Up WOD 2021!

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WOD

“Nickelback”

[TEAMS OF 3]
AMRAP 30:
20 Double-Unders
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

Barbell: (155/105)

* Switch After Athlete Clears Barbell

*Score = Total Rounds + Reps
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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?

Sean is “giving his all” throughout his 6am WOD!

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WOD

“DR. EVIL”

10 Rounds x AMRAP 2:
15/10 Calorie Bike
Max Burpee Box Jumps (24″/20″)

Rest 1 Minute Between Rounds

*Score = Total Burpee Box Jumps
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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?

Ninja Julie is all prepared for winter running!

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WOD

PART 1: Back Squat

Build to a Heavy Set of 15

*Score = Heaviest Load

PART 2: “Burnin’ Up”

For Time [20 Minute Cap]:
100′ Farmers Carry
1 Front Squat
1 Push Press
100′ Farmers Carry
2 Front Squats
2 Push Press
…
100′ Farmers Carry
10 Front Squats
10 Push Press

Dumbbells: (50’s/35’s)
Barbell: (95/65)

*Score = Time it takes to complete the workout
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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.

Jamal is making sure to keep a good plank position throughout his Push-Ups!

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WOD

“Freaky 5k”

Every 6:00 x 5 Rounds:
1,000/800 Meter Row
Max Bodyweight Reps:

Round 1: Pull-Ups
Round 2: Push-Ups
Round 3: Sit-Ups
Round 4: Air Squats
Round 5: Shuttle Runs

*Score = Total Reps
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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?”

Sara is staying on it as she works through her Overhead Squats!

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WOD

PART 1: Deadlift

Build to a Heavy Set of 5

*Score = Heaviest Load

PART 2: “Ingrid”

10 Rounds For Time [10 Minute Cap]:
3 Snatches (135/95)
3 Burpees Over the Bar

*Score = Time it takes to complete the workout
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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.

Rye is crushing it as she works through her Box Jumps!

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WOD

“COUNTRY ROADS”

AMRAP 10:
1,600 Meter Run
Max Calorie Bike

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Bike

Rest 3 Minutes

AMRAP 6:
800 Meter Run
Max Calorie Bike

Rest 2 Minutes

AMRAP 4:
400 Meter Run
Max Calorie Bike

Rest 1 Minutes

AMRAP 2:
200 Meter Run
Max Calorie Bike

*Score = Sum Total Bike Calories from all 5 Rounds
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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?

Don’t forge to grab a buddy and get some mobility in this weekend!

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WOD

“Sweaty Sunday” [PICK ONE]

[RUN]
5 Sets:
800 Meter Run

2 Minutes Rest

[ROW]
5 Sets:
1,000 Meter Row

2 Minutes Rest

[BIKE]
5 Sets:
2,000 Meter Bike

2 Minutes Rest

* Score = Slowest interval

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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.

Heather is leading the nooners in from their 400 meter sprints!

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WOD

“It’s The Little Things”

[TEAMS OF 3]
AMRAP 30:
100 Air Squats
100 Sit-ups
100 Push-ups
100 Pull-ups

Every 4 Minutes: [Starting at 0:00]:
400 Meter Team Run

*Score = Total Rounds + Reps
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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.

The “Laurs” getting after it!

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WOD

“Oooh Yeah!”

On the 2:00 x 10 Sets:
500/400 Meter Bike
AMRAP “Macho Man” (115/85)

“Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

*Score = Total Rounds of “Macho Man”
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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