The “Laurs” getting after it!

__

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”
__

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

James and Kenzie are making it happen on the Row!

__

WOD

“Sea Shanty”

5 Rounds For Time [35 Minute Cap]:
500/400 Meter Row
15 Box Jumps (30″/24″)
3 Rope Climbs (15′)

Rest 2 Minutes Between Rounds

*Score = Total time, including rest
__

DAILY MINDSET

“The future belongs to those who prepare for it today.”

~Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:

Thought

Action

Without the thought behind, it’s wasted energy in multiple directions.
Without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.

Sean is working his way through his Back Squats!

__

WOD

PART 1: Back Squat

Build to a Heavy Set of 20

*Score = Heaviest Load

PART 2: “Compounding Interest”

For Time [15 Minute Cap]:
5 Rounds of:
30 Double-Unders
10 Overhead Squats (95/65)

Directly Into..

1 Round of:
30 Overhead Squats (95/65)
100 Double-Unders

Score = Time it takes to complete the workout
__

DAILY MINDSET

“If you know your opponent, but not yourself, you will lose 100% of the time.”

~Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.

Calleigh is coming in strong from her farmers Carry!

__

WOD

“Jerry Can”

For Time [35 Minute Cap]:
1 Mile Run
100 Meter Farmers Carry
2,000/1,600 Meter Row
200 Meter Farmers Carry
1 Mile Run
100 Meter Farmers Carry

Dumbbells: (50’s/35’s)

*Score = Time it takes to complete the workout
__

DAILY MINDSET

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.”

~Confucius

We’re drawing close to the end of 2022.
As we enter 2023, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.

Imagine we’re sitting together in a coffee shop… and it’s the end of 2023. Just about a year from today.
And I ask you,
“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2023?”
“Did you set any goals that you set, but happened to miss? What would you change?”
“And last question… now with 2023 in hindsight, what do you think are your major growth areas for 2024?”

The nooners are enjoying the perfect Fall weather during their WOD!

__

WOD

“I LOVE THIS BAR”

AMRAP 7:
Power Snatches (115/85)

On the Minute:
7 Toes to Bar

Rest 6 Minutes

AMRAP 7:
Bar-Facing Burpees

On the Minute:
7 Push Press (115/85)

*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps

__

DAILY MINDSET

A short story to share.

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.

Our own judgement can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.

Pick your Sunday poison!

__

WOD

“Sweaty Sunday” [PICK ONE]

[RUN-ROW-BIKE]
4 Rounds:
4 Minutes On
4 Minutes Easy

* Aim to Increase Pace With Each “On” Interval
__

DAILY MINDSET

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.”

~General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.

It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.

To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.

Even when every damn reason tells us we can’t… let’s go. That’s what we do.

Jake is looking relaxed as he works through his Double-Unders!

__

WOD

“Hard Knock Life”

[Teams of 3]
AMRAP 25:
3 Rounds:
50 Synchro AbMat Sit-Ups
600 Meter Run (Together)

Directly Into…

Max Rope Climbs

[Every Switch]:
30 Double Unders

*Score = Total Rope Climbs
__

DAILY MINDSET

Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.

The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.

The great thing about Epigenetics is that we’re all born with it.
Forget what you were born with. And focus on what you can become.

Leonor is working her way up to another PR!

__

WOD

“Ladies & Gentlemen”

5 Rounds For Time [25 Minute Cap]:
3 Rounds of “Cindy”
1 Round of “DT” (155/105)

*Score = Time it takes to complete the workout
__

DAILY MINDSET

“If you aren’t going all the way, why go at all?”

~Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance.

A lack of commitment on the other hand… is the opposite. It’s one of the most dangerous things in the world.

If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold.

So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

We sprint into the water.

Julie hasn’t missed a beat when it comes to her Muscle-Ups! She’s still crushing them!

__

WOD

“Ready to Mingle”

3 Rounds For Time [27 Minute Time Cap]:
800 Meter Run
50 Single Dumbbell Box Step-ups (20″)
30 Single Dumbbell Hang Snatches (50/35)

*Score = Time it takes to complete the workout

__

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.

Happy Birthday Heather!

__

WOD

“NO SHOES, NO SHIRT, NO PROBLEM”

For Time [38 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar

2 Minutes On, 1 Minute Off

*Score = Time it takes to complete the workout

If time capped, add 1 second to your time for every missed rep.
__

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.