Gina is crushing her Burpee Pull-Ups!

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WOD

“Dream On”

AMRAP 20:
1 Power Clean
1 Ring Muscle-Up
100 Meter Run
2 Power Cleans
2 Ring Muscle-Ups
100 Meter Run
3 Power Cleans
3 Ring Muscle-Ups
100 Meter Run
…
Add 1 Rep Each Round

Barbell: (185/135)

*Score = Total Rounds + Reps, count each 100m as 1 rep

*Sub Muscle-Ups with Burpee Pull-Ups
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DAILY MINDSET

“What is important is seldom urgent, and what is urgent is seldom important.”

~Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got absolutely nothing accomplished.

Let’s take note of what we do today with a critical eye. And let’s cut the fluff.

Carson is making sure to stay focused as he works through his Step Ups!

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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]
1 Minute Work
3 Minutes Work
5 Minutes Work
3 Minutes Work
1 Minute Work

2 Minutes Easy Between Each Set
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DAILY MINDSET

“If you want to be truly successful at it, you cannot be content with pretty good.”

~Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellence.

How we do anything is how we do everything… and there is nothing in life that is worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.

Rye, Heath, and Casey working through the DB Snatches during Wednesdays Chipper!
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WOD

“Team Chuck Heavy”

In Teams Of Two, AMRAP 30:
Buy In: 3000/2400 Meter Row
In Time Remaining, AMRAP:
10 Dumbbell Thrusters (50/35)
15 Push-Ups
200 Meter Run

*Score = Rounds and Reps. 200 meter run = 4 reps.

*Partners alternate movements on AMRAP.
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DAILY MINDSET

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable.

Ellen, Casey, and Coop are coming in hot from their 400 meter Sprints!

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WOD

PART 1: Deadlift

Build to a Heavy Set of 10

*Score = Heaviest Load

PART 2: “U-Turn”

For Time [25 Minute Cap]:
15-12-9-6:
Deadlifts (225/155)
Calorie Bike (24-18-12-9)

Directly Into…

6-9-12-15:
Toes to Bar
Calorie Bike (9-12-18-24)

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

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.

Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.

Check in with ourselves today.
Are we watering the flowers, or the weeds?

Gabe and Baylie are crushing their Rope Climbs!

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WOD

“Farmer’s Market”

For Time [40 minute cap]:
800 Meter Run
40 Burpees to a Target
100 Meter Farmers Carry
800 Meter Run
30 Strict Pull-Ups
100 Meter Farmers Carry
800 Meter Run
20 Burpee Pull-Ups
100 Meter Farmers Carry
800 Meter Run
10 Dumbbell Burpees
100 Meter Farmers Carry

Dumbbell = (50’s/35’s)

*Score = Time it takes to complete the workout [40 minute cap]
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DAILY MINDSET

“Hope and despair are both self-fulfilling prophecies.”

~Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.

We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.

Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?

Laura is taking advantage of the sunshine as she works through her Rowing!

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WOD

PART 1: Strict Press

Build to a Heavy Set of 20 reps

*Score = Heaviest Load

PART 2: “Chipper Gone Bad”

AMRAP 18:
100 Wallballs (20/14)
80 Dumbbell Snatches (50/35)
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35’s)
Max Calorie Row

*Score = Total Reps Completed
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DAILY MINDSET

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” 

~Elizabeth Roth

As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows too many, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.

Carson is working through his Front Rack Box Step Ups! 

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WOD

“HANGING ON A MOMENT”

5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

Score = Time it takes to complete the workout

*Sub Rope Climbs with 3-6-9-12-15 Strict Pull-Ups
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DAILY MINDSET

“Stay committed to your decisions, but stay flexible to your approach.”

~Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

Nick is showing he’s still got his Muscle-Ups!

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WOD

PART 1: Back Squat

Build to a Heavy Set of 3 Reps

*Score = Heaviest Load

PART 2: “Cement Legs”

On the 3:00 x 7 Rounds:
400 Meter Run
8 Front Rack Box Step-Ups

Box: (24″/20″)
Barbell: (95/65)

*Score = Slowest Round
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DAILY MINDSET

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”

~George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Have you gotten your weekend Mobility in yet?!

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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”

[RUN-ROW-BIKE]
20 Rounds For Meters:
1 Minute On
30 Seconds Off
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DAILY MINDSET

“I would rather die of passion than boredom.”

~Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path.

It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.

But… do we really?
Think back to a moment of uncertainty. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring. It wouldn’t be a life at all.

Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.

MK is leading the group through their Rowing!

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WOD

“Freedom Sauce”

AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Erg
Max Calorie Row

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DAILY MINDSET

“What you resist, persists”.

What would you think about if I told you to not to think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what to do.

Turn “don’t slow down” into “I can hold this pace”.
Turn “don’t mess this up” into “focus on a clean jump shot”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.