Ian is cruising through his Farmers Carry during Thursdays grinder!

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WOD

PART 1: SNATCH

On the Minute x 15:
1 Snatch

*Score = Heaviest Load

PART 2: “Snake Eyes”

AMRAP 12:
3 Power Snatches (95/65)
3 Chest to Bar Pull-Ups
3 Box Jumps (30″/24″)
6 Power Snatches (95/65)
6 Chest to Bar Pull-Ups
6 Box Jumps (30″/24″)
…
Add 3 Reps Each Round

*Score = Rounds + Reps
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DAILY MINDSET

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”

~Dr. Seuss

People aren’t thinking about you.
People are thinking about what you are thinking about them.
Just think about it for a second.

We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.

Taken from a children’s book, this quote… is anything but childish. In a world where we can be consumed with the thoughts of another’s thoughts… we can realize that we may be “minding” things that we don’t need to.

Your buck stops with you.
My buck stops with me.
And that’s all that really matters.

The 8am are in “Murph” training!

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WOD

“Pump The Brakes”

For Time: [Time Cap = 35 Minutes]
10 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
9 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
8 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
…
1 Dumbbell Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike

Dumbbells: (50’s/35’s)

*Score = Time it takes to complete the workout

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DAILY MINDSET

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” 

~Ralph Waldo Emerson

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

Bob and James are cheering Bryan on as he works up to a heavy Front Squat!
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WOD

“Going Nowhere”

AMRAP 3:
25 Bar-Facing Burpees 🙂
Max Front Squats (155/105)

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees 🙂
Max Front Squats (135/95)

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees 🙂
Max Front Squats (115/85)

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees 🙂
Max Front Squats (95/65)

*Score = Sum Total Reps
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DAILY MINDSET

“The fact of the matter is that it’s just my opinion.”

~Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.

We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.

We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of our, humility. To always have an open mind, and to always be a student.

Gina is working her way up on her Clean and Jerk!

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WOD

PART 1: Clean & Push Jerk

Build to A Heavy Single Clean & Jerk

*Score = Heaviest Load

PART 2: “Grace” [BENCHMARK]

For Time:
30 Clean and Jerks (135/95)

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

“One of the most difficult things to give away is kindness. It usually comes back to you.”

~Anonymous

Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.

Think back to the last time you saw someone else doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… How did you feel, witnessing that? Did it make you feel more generous?

If kindness is contagious, we just need to start the chain.

Gina is fighting hard through her DB walking Lunges!

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WOD

“Threefer”

3 Rounds For Time:
1,000/800 Meter Bike
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
50-ft. Single Dumbbell Overhead Walking Lunges (each arm)

*Hang Dumbbell Snatches: Switch hands every 5 reps
*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: to dream too small.

What stops dreamers from dreaming is fear.
We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

It doesn’t start with a dream. It starts with the belief; the belief that we deserve to step up to the plate and put the ball over the fences.

Attention: There will be NO Open Gym today. Enjoy your Mothers Day!

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HOME 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
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DAILY MINDSET

“If a shooter missed the target, it’s not the target’s fault.”

~Unknown
How ridiculous would it look for a shooter to scream at the target, as if it should have magically moved to where they shot? Pretty ridiculous. But, it happens.

And if you’re reading this, I’d hedge a bet that you and I both have been guilty of this before. Blaming something external.

Certainly, blaming the target gets that shooter no where. Their next shot may be just as wild as the one before. But if the shooter took a step back, took windage into consideration, adjusted their sights, and took their next shot… would they have a better chance?

The takeaway is that it can be human nature to feel the heat of frustration in the moment. And to even have the inclination to blame something external to the real reason why. In that moment, we can recall such an example. We’ll take responsibility, realign our sights, and take our next shot. That first miss will be the reason why we’ll be closer this time.

James has been working so hard and it is showing in his numbers! Wednesday he hit an all time Overhead Squat PR!

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WOD

“ETA”
[Teams of 3]
For Time:
150 Box Jump Overs (24/20″)
3,000/2,400 Meter Row
150 Wall Balls (20/14)
30 Rope Climbs (15-ft.)
150 Wall Balls (20/14)
3,000/2,400 Meter Row
150 Box Jump Overs (24/20″)

*Partition reps however you choose
*Score = Time it takes to complete the workout
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DAILY MINDSET

“I don’t like that man. I should get to know him better.”

~Abraham Lincoln
Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil.

A situation we can all relate to from some point in our lives is a poor first impression. We meet someone we really do not want to spend another second around. Yet, life puts us right back next to them. Definitely not by choice, but by chance.

And we talk.
And we strike some common ground.
And we understand them a bit more.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better grasp their perspective. And potentially even the reason why we felt the way we did.

Next time we find ourselves feeling that wave of emotion towards someone, remind ourselves… maybe we just need to get to know them a little bit better.

MK is as consistent as ever as he works through his Row during Thursdays WOD!

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WOD

“Less & Less”

3 Rounds:
10 Snatches (95/65)
12 Bar-Facing Burpees 🙂

Directly Into…

2 Rounds:
10 Snatches (115/85)
12 Bar-Facing Burpees 🙂

Directly Into…

1 Rounds:
10 Snatches (135/95)
12 Bar-Facing Burpees 🙂

*Score = Time it takes to complete the workout

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DAILY MINDSET

“Patience is not the virtue. Discipline is.”

Discipline is not a term reserved for the military or martial arts. Where patience is our anchor in the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every reason to “let this one slide”.

Patience is a subset of a deeper practice.
That of discipline.

Ryan is working through his Rowing and Burpees!

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WOD

“Typhoon”

5 Rounds For Time:
40/30 Calorie Row
30 AbMat Sit-Ups
20 Russian Kettlebell Swings (53/35)
100-ft. Kettlebell Goblet Walking Lunge (53/35)

[35 Minute Time Cap]

*Score = Time it takes to complete the workout

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DAILY MINDSET

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.”

~Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told he would never be able to walk again.

So he was left to make a choice. To believe that his life was limited, where the self-fulfilling prophecy would follow. Or, to choose to believe that there truly are no limits. That there are only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome it.

Bruce made his choice.
When we reach our next challenge, what will be ours?
Will we see it as our limit, or the next plateau to go beyond?

The noon guys working through their set of 30 Chest to Bar Pull-Ups from Mondays WOD!

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WOD

PART 1: Overhead Squat

Build to A Heavy Single Overhead Squat

*Score = Heaviest Load

PART 2: “Sunny and 75”

For Time:
75 Overhead Squats (95/65)

Every 3 Minutes [Starting at 0:00]:
400 Meter Run

*Score = Time it takes to complete 75 Overhead Squats
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DAILY MINDSET

“The single biggest problem in communication is the illusion that it has already taken place”.  ~George Bernard Shaw

Have you ever believed that you were on the same page with someone, but, as it turned out, not even close?

Sometimes we can be so sure that we have communicated everything properly, that we don’t even consider it to be a possibility.

Happens all the time, and definitely to all of us. What’s interesting is that it’s never about effort, or the lack thereof. It’s about perspective.

What we actually don’t want to do is “communicate” more. Part of it might actually need less.

What we may need, is to understand more. To place ourselves in their shoes. If I were them, what questions would I have? If I were them, how would I feel about this?

The illusion that Shaw refers to in the quote is the entrapment of our perspective.
Detach and think… if roles were reversed, is this clear?