The nooners bringing Levi in from his last run during Wednesdays grinder!

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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]
2,000 Meters at Easy Pace
1,600 Meters at Easy/Moderate Pace
1,200 Meters at Moderate Pace
2 Minutes Walk
1,000 Meters at Moderate Pace

No Additional Rest Between Reps

[ROW]
2,500 Meters at Easy Pace
2,000 Meters at Easy/Moderate Pace
1,500 Meters at Moderate Pace
2 Minutes Easy Row
1,250 Meters at Moderate Pace

No Additional Rest Between Reps

[BIKE]
5,000 Meters at Easy Pace
4,000 Meters at Easy/Moderate Pace
3,000 Meters at Moderate Pace
2 Minutes Easy Bike
2,500 Meters at Moderate Pace

No Additional Rest Between Reps

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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. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in 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. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that 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.

When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.

The 8:00am ladies getting their Bench Press on!

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Good Luck to everyone that’s competing in “The Battle Of The Box” today! Let’s bring home the gold plate!

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WOD

“Reptar”

[TEAMS OF 3]
AMRAP 25:
90/70 Calorie Row
60 Toes to Bar
30 Power Snatches (135/95)

*Score = Rounds + Reps
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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. And acknowledge where we came from. 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 know it, we’re already thinking, “what’s next?” The finish line always moves.

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. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Gina and Lily working through their Pull-Ups!

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WOD

“Time After Time”

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

*Every 2:00, Bike 500/400 Meters

*Score = Total Rounds + Reps of “Cindy”
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DAILY MINDSET

“Perfection can be spelled with the word paralysis.”

~Churchill

The act of “starting” is all to often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.

Calleigh coming in from her 200 meter Farmers Carry!

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Happy Birthday Braedon!

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WOD

“Hold ’em”

AMRAP 25:
50 AbMat Sit-Ups
40 Box Jumps (24″/20″)
30 Front Rack Reverse Lunges (75/55)
20 Push Press (75/55)
100 Meter Farmers Carry (50’s/35’s)

*Score = Rounds + Reps
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DAILY MINDSET

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

Ross is keeping his pace strong as he works through his 400 meter Runs!

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WOD

“Linda’s Lungs”

For Time:
800 Meter Run
55 Dumbbell Deadlifts
800 Meter Run
55 Dumbbell Bench Press
800 Meter Run
55 Dumbbell Power Cleans
800 Meter Run

Dumbbells: (50’s/35’s)

*Score = Time it takes to complete the workout

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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. Choose.
Decisions = Destiny.

Heidi knows that sometimes you have to improvise to get your workout in!

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Happy Birthday Mark!

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WOD

PART 1: Strict Press

5 Sets of 2

*Score = Lowest weight used in a working set

PART 2: “Tenfold”

AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
…
Add 1 Thruster Each Round

Barbell: (95/65)

*Score = Rounds + Reps
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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 nothing done by its end.

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

People taking action on a Monday! 

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WOD

“Fortime Fortitude”

15 Rounds For Time [30 Minute Cap]:
15/12 Calorie Row
12 Burpees 🙂

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

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

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

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]

“Sweaty Sunday” [RUN]
2 Sets:
500 Meters at Easy Pace
400 Meters at Fast Pace
400 Meters at Easy Pace
300 Meters at Fast Pace
300 Meters at Easy Pace
200 Meters at Fast Pace
200 Meters at Easy Pace
100 Meters at Fast Pace
100 Meters at Easy Pace

Rest 5 Minutes Between Sets

“Sweaty Sunday” [ROW]
2 Sets:
625 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
375 Meters at Fast Pace
375 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace
125 Meters at Fast Pace
125 Meters at Easy Pace

Rest 5 Minutes Between Sets

“Sweaty Sunday” [BIKE]
2 Sets:
1,250 Meters at Easy Pace
1,000 Meters at Fast Pace
1,000 Meters at Easy Pace
750 Meters at Fast Pace
750 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace

Rest 5 Minutes Between Sets
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DAILY MINDSET

“If you aim at nothing, don’t worry… you’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 the concrete intentions that we need when we hit the chaotic storm.

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

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tues/Wed/Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Leonor is working through her Rowing during Tuesdays WOD!

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WOD

“Are We There Yet?”

[TEAMS OF 3]
AMRAP 30:
Max Calorie Row

Switch After Next Partner Completes:
15 Box Jumps (24″/20)
15 Dumbbell Snatches (50/35)

* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates upon completion of the 15th dumbbell snatch

*Score = Total Calories on the Rower

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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.
Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?

Heath is showing us how an Overhead Squat “should” look!

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WOD

PART 1: Overhead Squat

5 Sets of 3

*Score = Lowest weight used for a working set

Part 2: “Nancy”

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)

*Score = Time it takes to complete the workout
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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 creates more buds that it can maintain. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can 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) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.