Calleigh and Cam know how important post WOD mobility is!

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WOD

“Fun & Games”

[0:00 – 2:00]
800/600 Meter Bike
Max Snatches

Rest 1 Minute

[3:00 – 6:00]
1,200/900 Meter Bike
Max Snatches

Rest 2 Minutes

[8:00 – 12:00]
1,500/1,100 Meter Bike
Max Snatches

Rest 2 Minutes

[14:00 – 17:00]
1,200/900 Meter Bike
Max Snatches

Rest 1 Minute

[18:00 – 20:00]
800/600 Meter Bike
Max Snatches

Barbell: (135/95)

*Score = Total Barbell Reps

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DAILY MINDSET

“Culture eats strategy for breakfast.”

~Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Gina, getting her post WOD sun session on!

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WOD

PART 1: Back Squat

Build to a Heavy Set of 15

*Score = Heaviest Load

PART 2: “Cindy”

AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Score = Total Rounds + Reps
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DAILY MINDSET

“It doesn’t matter when we start.
It doesn’t matter where we start.
All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

James is flying through his 30″ Box Jumps!

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WOD

“Mr. Joshua”

5 Rounds For Time [30 Minute Cap]:
400 Meter Run
30 AbMat Sit-Ups
15 Deadlifts (205/145)

*Score = Time it takes to complete the workout

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DAILY MINDSET

“Well done is better than well said.”

~Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few choose to DO.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Group Row!

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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” [CHOOSE ONE]

[RUN]
3 Sets:
1 Mile Run

Rest 3 Minutes Between Sets

[ROW]
3 Sets:
2,000 Meter Row

Rest 3 Minutes Between Sets

[BIKE]
3 Sets:
4,000 Meter Bike

Rest 3 Minutes Between Sets

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DAILY MINDSET

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.”

~Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

The noon ladies working through their Wall Balls!

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WOD

“Nail Tech”

[TEAMS OF 3]
3 Rounds x AMRAP 8:
800 Meter Run (Each, and at the same time)

Time Remaining:
45 Barbell Reps (115/85)
45 Pull-Ups

Round 1: Front Squats
Round 2: Push Press
Round 3: Thrusters

* 24 Minutes Straight, No Rest Between Rounds
* All Teammates Run 800 Meters on Their Own, but at the same time. Can’t Advance Until All Teammates Finish
* Split Up Barbell & Pull-Ups However Between 3 Teammates
* Pick-up Where You Left Off in AMRAP
* Score = Total Rounds & Reps of all three AMRAPs
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DAILY MINDSET

“Most people think they lack motivation when they really lack clarity.”

~James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Cam is working through the Cleans during Tuesdays sprint work!

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WOD

PART 1: Deadlift

Build to a Heavy Set of 5

*Score = Heaviest Load

PART 2: “Peek-a-Boo”

AMRAP 13:
Buy-In: 1,000 Meter Run

With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches (50/35)
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
…
Add 10 Dumbbell Hang Snatches Each Round

*Score = Rounds + Reps
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DAILY MINDSET

“The only person you are destined to become is the person you decide to be.”

~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose.
Decisions = Destiny.

Casey is working through her  Rope Climbs and absolutely crushing them!

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WOD

“All About The Benjamins”

AMRAP 30:
100 AbMat Sit-Ups
100 Push-Ups
100 Reverse Lunges

Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (50’s/35’s)

*Score = Total Rounds + Reps, not counting farmers carry
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DAILY MINDSET

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.”

~Nick Saban

To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.
The goal is to be better… today.

Emily is leading the 6am group through their Burpees!

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WOD

PART 1: Strict Press

Build to a Heavy Set of 10

*Score = Heaviest Load

PART 2: “GREAT BALLS OF FIRE”

AMRAP 15:
Calorie Bike

On the Minute [Starting at 0:00]:
10 Wall Balls (20/14)

*Score = Total Bike Calories.
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DAILY MINDSET

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” ~Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

And just like that, Lily’s off to Utah State University! 

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WOD

“Powerless”

5 Rounds x AMRAP 3:
21/15 Calorie Row
9 Box Jumps (30″/24″)
Max Power Cleans

Rest 1:30 Between Rounds

Round 1: (95/65)
Round 2: (135/95)
Round 3: (155/105)
Round 4: (185/135)
Round 5: (225/155)

*Score = Total Power Cleans

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DAILY MINDSET

“Discipline is choosing between what you want now, and what you want most.”

~Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Mauree, working through her Burpees!

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WOD

PART 1: Back Squat

Build to a Heavy Set of 20

*Score = Heaviest Load

PART 2: “TIPPY TOES”

10 Rounds For Time:
10 Toes to Bar
10 Burpees 🙂
100 Meter Run

*Score = Time it takes to complete the workout
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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”.