Kristen, Julie , and Buddy coming in from Tuesdays sprints!

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WOD

“Disturbing The Peace”

[TEAMS OF 3]
AMRAP 25:
100 Box Jumps (24″/20″)
100 Front Squats (75/55)
100 Dumbbell Snatches (50/35)

On the Minute [Starting at 0:00]:
All Teammates Do 5 Burpees 🙂

*No Rebounding on Box Jumps, Burpee Over The Object You’re On

*Score = Total Rounds + Reps

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DAILY MINDSET

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses

John’s face after setting a new PR on his Back Squat!

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WOD

PART 1: Strict Press

Build to a Heavy Single

*Score = Heaviest load

PART 2: “Strictly Business”

AMRAP 20:
400 Meter Run
Max Unbroken Strict Press (60% 1RM)

*Score = Total Strict Press
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DAILY MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” 

~Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Jake must be the King of CFD sitting on this throne!

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WOD

“Daily Harvest”

5 Rounds For Time [35 Minute Cap]:
40/30 Calorie Row
3 Rope Climbs (15′)
20 Double Dumbbell Deadlifts
100 Meter Farmers Carry

Dumbbells: (50’s/35’s)

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

“Comparison is the death of joy.”

~Mark Twain

We are indeed out to destroy someone’s standards.
Our own, of yesterday.

The opposite of comparison isn’t forfeit, failure, or complacency.
Its participation.
It’s the act of joining arms with other like-minded individuals in the pursuit of our own next best version.

A little post WOD core work for Bob, Bryan, and Laura!

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WOD

PART 1: Back Squat

Build to a Heavy Single

*Score = Heaviest load

PART 2: “My Leg!”

15 Minutes For Total Reps:
5 Minute Bike Calories
4 Minute Air Squats
3 Minute Double-Unders
2 Minute Toes to Bar
1 Minute Burpee to Target

*Score = Total Reps
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DAILY MINDSET

“Don’t set your heart on so many things.”

~Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… Nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?

The nooners working on their synchronized Toes to Bar!

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WOD

PART 1: Strict Pull-Ups

Max Strict Pull-Ups

*Score = Largest unbroken set of strict Pull-Ups

PART 2: “Boat Race”

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds.

*Score is total time, including rest.
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DAILY MINDSET

“You’ll miss the best things if you keep your eyes shut”

~Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Lily has been working on her form on the Deadlift and it is really starting to pay off!

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Happy Birthday Sara!

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WOD

PART 1: Deadlift

Build to a Heavy Single

*Score = Heaviest Load

“Optimus Prime”

AMRAP 7:
Wall Balls (20/14)

On the Minute [Starting at 1:00]:
5 Deadlifts (225/155)

*Score = Total Wall Balls
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DAILY MINDSET

“Don’t bunt. Aim out of the ballpark.”

~David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

James is leading the pack during Wednesdays 400 meter runs!

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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]
4 Rounds:
800 Meters at Fast Pace
Rest 1 Minute

4 Rounds:
150 Meters at Moderate Pace
50 Meter Walk

No Rest Between Reps, Sets, or Rounds

[ROW]
4 Rounds:
1,000 Meters at Fast Pace
Rest 1 Minute

4 Rounds:
200 Meters at Moderate Pace
100 Meters Easy Row

No Rest Between Reps, Sets, or Rounds

[BIKE]
4 Rounds:
2,000 Meters at Fast Pace
Rest 1 Minute

4 Rounds:
400 Meters at Moderate Pace
200 Meters Easy Bike

No Rest Between Reps, Sets, or Rounds

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DAILY MINDSET

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Bob and Bryan working through the Toes to Bar during Thursdays grinder!

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WOD

“Claustrophobia”

[TEAMS OF 3]
AMRAP 30:
3 Rounds of “The Chief”
Max Calorie Row

* One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief”

[1 Round of “The Chief”]:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats

*Score = Total Calories

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DAILY MINDSET

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Dr. D is back and crushing it!

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WOD

PART 1: Push Press

Build to a Heavy Set of 2 Push Press

*Score = Heaviest load used for a set of 2

PART 2: “Snap, Crackle, Pop” 

On the 2:00 x 10 Rounds:
500/400 Meter Bike
30 Double Unders
10 Push Press (95/65)

*Score = Slowest round

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DAILY MINDSET

“Life is like sailing. You can use any wind to go in any direction.”

~Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Laura is crushing her Lunges just like she does everything else!

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WOD

“Bend Don’t Break”

5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps (30″/24″)
10 Deadlifts (225/155)

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

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.