Sunrises and Shuttle Runs = a perfect morning!

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WOD

“Niclovis”

On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-Ups

*Score = Total Burpee Pull-Ups
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DAILY MINDSET

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, we’ll get uncomfortable.

Happy Birthday Buddy and Ian!

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WOD

PART 1: Overhead Squats

Build to a Heavy Set of 2 Overhead Squats

*Score = Heaviest load used for a set of 2

PART 2: “Karandy”

For Time [18 Minute Cap]:
75 Power Snatches (75/55)
150 Wall Balls (20/14)

*Partition However You’d Like

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

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.”

~Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

The 6am crew rowing it out!

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WOD

“Over The Top” 

5 Rounds For Time:
30/21 Calorie Row
5 Double Dumbbell Box Step Ups (24″/20″)
30 AbMat Sit-Ups
5 Double Dumbbell Box Step Ups (24″/20″)

(Dumbbells = 50’s/35’s)

*Score = Time it takes to complete the workout

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DAILY MINDSET

“Every strike brings you closer to your next home run.”

~Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

Morning Run!

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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

WOD

”31 HEROES”

AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30″/24″)

*This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a Dumbbell (50/35). Once Partner #2 returns from the run, Partner #1 will grab the Dumbbell and begin their 400m, while Partner #2 continues work wherever #1 left off.

31 HEROES

On 6 August 2011, a U.S. CH-47D Chinook military helicopter operating with the call sign Extortion 17 (pronounced “one-seven”) was shot down while transporting an Immediate Reaction Force attempting to reinforce a Joint Special Operations Command unit of the 75th Ranger Regiment in the Tangi Valley in Maidan Wardak province, southwest of Kabul, Afghanistan. The resulting crash killed all 38 people on board – 23 US Navy SEALs, 2 United States Air Force Pararescue, 1 United States Air Force Combat Control Team member, one pilot and two crewmen of the United States Army Reserve, one pilot and one crewman of the United States Army National Guard, seven members of the Afghan National Security Forces, and one Afghan interpreter, as well as a U.S. military working dog. At 31 U.S. military personnel killed, the shoot down of Extortion 17 represents the greatest single-incident loss of U.S. lives in Operation Enduring Freedom – Afghanistan.
…
Army Sergeant Alexander J Bennett
Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL
Chief Petty Officer, SEAL Brian R Bill
Air Force Para Rescue Tech Sergeant, John W Brown,
Chief Petty Officer, SEAL Christopher G. Campbell
Army Chief Warrant Officer 4, David R Carter
Petty Officer 1st Class, Information Systems Technician, Jared W Day
Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara
Army Specialist Spencer C Duncan
Chief Petty Officer, SEAL John W Faas
Army Staff Sergeant Patrick D Hamburger
Staff Sergeant, Air Force Combat Control Team Andrew W Harvell
Chief Petty Officer, SEAL Kevin A Houston
Lieutenant Commander, SEAL Jonas B Kelsall
Master Chief, SEAL, Louis “Lou” J Langlais
Chief Petty Officer, SEAL Matthew D Mason
Chief Petty Officer, SEAL Steven “Matt” M Mills
Army Chief Warrant Officer 2 Bryan J Nichols
Chief Petty Officer, EOD Nicholas H Null
Petty Officer 1st Class, SEAL Jesse D Pittman
Senior Chief, SEAL Thomas A Ratzlaff
Chief Petty Officer, SEAL Robert J Reeves
Chief Petty Officer, SEAL Heath M Robinson
Petty Officer 2nd Class, SEAL Nicholas P Spehar
Petty Officer 1st Class, Cryptologist Technician Michael J Strange
Petty Officer 1st Class, SEAL Jon “JT” Tumilson
Petty Officer 1st Class, SEAL Aaron C Vaughn
Senior Chief, EOD Kraig M K Vickers
Chief Petty Officer, SEAL Jason R Workman
Air Force ParaRescue Tech Sergeant, Daniel L Zerbe
Bart, K-9

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DAILY MINDSET

“Let character be your loudest statement.”

The chef puts on an apron.
The accountant brings a suitcase.
The football player wears shoulder pads and a helmet.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?
Are they materials, or is it something else?
Let character be what defines you.

Humble, Hungry, Unshakeable.

Emily is looking strong as she works through her Push-Ups!

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WOD

PART 1: No Touch Deadlift

5 Sets of 2 No Touch Deadlifts

*Score = Lowest weight used for a working set

PART 2: “AMRAPPER’s Delight”

AMRAP 15:
8 Toes to Bar
8 Deadlifts (165/115)
8 Lateral Barbell Burpees 🙂

*Score = Rounds + Reps
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DAILY MINDSET

“True happiness is to enjoy the present, without anxious dependence of the future”

~Seneca

How often do we rush to the finish line… only to rush to find the next?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach.

The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

 

Ry and Cyndi are crushing the Lunges during Wednesday WOD!

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WOD

“Tri Hard”

5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks (50/35)

Rest 4 Minutes Between Rounds

*Score = Total Reps of Hang Clean and Jerks
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DAILY MINDSET

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

~Simon Sinek

What defines a leader? Is it a promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both were students in school, teammates on a sports team, or co-workers in a job. Yet something sets them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Jamal is working through his Push-Ups with great form!

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WOD

PART 1: Bench Press

5 Sets of 2 Bench Press

*Score = Lowest weight used for a working set

PART 2: “Put It In Reverse”

AMRAP 12:
2-4-6-8-10….
Hand Release Push-Ups
Bike Calories
Dumbbell Front Rack Reverse Lunges (50’s/35’s)

*Score = Rounds + Reps
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DAILY MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Who’s ready for Rowing, Sit-Ups, Pull-Ups, and Double-Unders!

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WOD

“Harbormaster”

5 Rounds For Time:
20 Pull-Ups
30 Sit-Ups
400 Meter Row
50 Double-Unders

Rest 2 Minutes

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

“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

Mike coming in from his Mile Run!

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WOD

PART 1: Run 1 Mile

Run 1 Mile

*Score = Time it takes to run 1 Mile/1600 Meters

PART 2: FRONT SQUAT

5 Sets of 2 Front Squats

*Score = Lowest weight used for a working set
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DAILY MINDSET

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.”

~Will Smith

It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. Wherever we go.