Mark has been working on his Overhead Squats, and they have come so far!

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WOD

“Doce”

3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps(24″/20″)

Rest 4 Minutes Between Rounds

Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)

*Score=Sum Total of Reps
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DAILY MINDSET

“There is a difference between listening, and waiting for your turn to speak.”

~Simon Sinek

Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Who’s ready for Farmers Carries?!

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WOD

“Meet In The Middle”

50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (45/35)

Directly Into..

5 Rounds:
30 Shuttle Runs (10-Meters)
100 Meter Farmers Carry (50’s/35’s)

*Time Cap: 35 Minutes
*Score=Time it takes to complete the workout

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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.

Suns out, guns out!

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Happy Birthday Katie and Jake!

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WOD

PART 1: Overhead Squat

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

PART 2: “Race to Randy”

Every 4 Minutes Until 75 Reps of Power Snatches:
1,000/800 Meter Bike
15 Overhead Squats (75/55)
Max Power Snatches (75/55)

*Time Cap: 20 Minutes
*Score = Time it takes to complete 75 Power Snatches
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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.

Congratulations Carson and Heather on finishing your marathon! 

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WOD

“Dude, Where’s My Bar?”

For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row

*Time Cap=35 Minutes
*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.

Gina is crushing the Rope Climbs!

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WOD

PART 1: Deadstop Deadlift

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

PART 2:”Giddy Up”

AMRAP 15:
1 Deadlift (225/155)
1 Burpee Pull-Up
1 Dumbbell Thruster (50’s/35’s)
2 Deadlifts (225/155)
2 Burpee Pull-Ups
2 Dumbbell Thrusters (50’s/35’s)
…
[Add 1 Rep Every Round]

*Score = Rounds + Reps
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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 step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose 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, let’s get uncomfortable.

Sasa is making sure to work on her mobility post WOD!

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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]
1,400 Meters at Easy Pace
1,000 Meters at Fast Pace

Rest 4 Minutes

1,000 Meters at Easy Pace
600 Meters at Faster Pace

Rest 4 Minutes

600 Meters at Easy Pace
300 Meters at Fastest Pace

[ROW]
1,750 Meters at Easy Pace
1,250 Meters at Fast Pace

Rest 4 Minutes

1,250 Meters at Easy Pace
750 Meters at Faster Pace

Rest 4 Minutes

750 Meters at Easy Pace
375 Meters at Fastest Pace

[BIKE]
3,500 Meters at Easy Pace
2,500 Meters at Fast Pace

Rest 4 Minutes

2,500 Meters at Easy Pace
1,500 Meters at Faster Pace

Rest 4 Minutes

1,500 Meters at Easy Pace
750 Meters at Fastest Pace

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DAILY MINDSET

Science has measured humans to have 20,000 genes.
Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.

Sunshine and getting sweaty!

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WOD

Part 1: Weighted Pull-Up

For Total Load:
5 Sets of 5

*Score -= Total Load

PART 2: “Do The Math”

On the 2:00 x 10 Rounds:
1 Rope Climb (15′)
15 Wall Balls (20/14)
Max Calorie Row

*Score = Sum Total Row Calories
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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.

Braden is completing his first “Murph” with all the American spirit!

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WOD

PART 1: Bench Press

5 Sets of 5 Bench Press

*Score = Total load

PART 2: “Cement Shoes”

On the 3:00 x 7 Rounds:
400 Meter Run
1 Unbroken Set of Toes to Bar

*Score = Total reps of Toes to Bar
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DAILY MINDSET

“Nothing great was ever achieved without enthusiasm.”

~Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Thanks to everyone that made “Murph” such a success!

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WOD

“Tutu”

[8 Rounds For Total Reps]:
AMRAP 2:
Bike Calories

AMRAP 2:
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps(24″/20″)

*Score is Total Reps
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DAILY MINDSET

“Let character be your loudest statement.”

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

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.

Bob is coming in from his second mile of “Murph” with all his American spirit!

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WOD

PART 1: Front Squat

5 Sets of 5 Front Squats

*Score = Total load

PART 2: “Spindrift”

AMRAP 18:
500 Meter Row
30 Push Press (95/65)
100 Double Unders
500 Meter Row
30 Front Squats (95/65)
100 Double Unders
500 Meter Row
30 Thrusters (95/65)
100 Double Unders

*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 finish line?
Immediately turning to the next, only to rush once again?

The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.