Coop and Gabe are enjoying the Sunshine as they work through their Snatches!

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WOD

“BARGAIN HUNTER”
AMRAP 25:
[Teams of 2]:
3 Bar Muscle-ups or 6 Strict Pull-Ups
6 Clean & Jerks (135/95)
9 Bar-Facing Burpees 🙂

-Partners alternate movements before switching
-Athletes should be going unbroken and fast
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DAILY MINDSET

“The highest compliment you can pay me is that I work hard every day… that I never dog it.”

~Wayne Gretzky

The more we study “the greats”, the more we see this recurring theme. Across the board – from sport to conference room – there is something “the great” point at. The root they attribute their success to.

It’s not something they did, but instead how they did it.

At the end of our lives, as we look back, what will we think? What will we judge it by?

When we look back, we won’t define ourselves with what we did, but how we did it.

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

Lily pushing through the Lunges during Tuesdays chipper!

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WOD

“THE MANAGER”

For Time:
150 Wall Balls (20/14)

On the Minute [Starting on the 0:00]:
30 Double-Unders

*Score = Time it takes to complete 150 Wall Balls

PARTNER ACCESSORY

AMRAP 8:
Max Alternating Dumbbell Snatches

P1: Max Dumbbell Snatches
P2: Wall Supported Handstand Hold

* Switch Every Break On Handstand Hold
* Can Only Snatch When Partner Is Holding
* Compete & Train: (70/50)
* Sweat: (50/35)
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DAILY MINDSET

“Character is the willingness to accept responsibility for one’s own life. It’s the source from which self-respect springs.”

~Joan Didion

“Owning actions” often brings a somber tone to it.

We can adjust that, for the better.
And the quote above offers an angle on how we can do that.

Instead of carrying a “fault” theme, we can take a different lens to ownership. That of positive control.

Take for example “not getting the job”.

We can decide that we won’t own it, and say something along the lines of “the recruiter was just playing favorites”. From this point, where does one go next? Are we qualified enough, and for reasons outside of our control… we just didn’t get the job? And that if the same thing happens tomorrow, we’re doomed for a repeat?

Now let’s flip. Let’s say the same person decides they will own “not getting the job”.
They decide that they want to become over-qualified. They sign up for the next course to push their accreditation to the next level, resulting in an even stronger, smarter, and more powerful candidate.

One person has control over the next step, and uses it to their advantage.
One does not, and stays exactly where they are.

We owe it to ourselves to stay in the driver seat.

Andrew is fighting through the Lunges during Tuesdays WOD!
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WOD

“CALCULATED RISK”

AMRAP 30:
Max Calorie Bike

Every 3 Minutes [Starting at 0:00]:
5 Box Jumps (30″/24″)
10 Burpees to Target (6″)
15 AbMat Sit-Ups

*Score = Sum Total Bike Calories
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DAILY MINDSET

“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.”

~Simon Sinek

When we sit on this quote for a moment, we can draw a parallel to a recent experience.

Think back to a recent experience that was full of change. Was it uncomfortable? Of course it was.

Now take that same experience and pretend as if those changes were briefed to you on January 1st, and they steadily took place over the course of the calendar year. Would it feel different?

I think so too.

The underlying message is that we don’t fear change. We only fear the speed of change. When we are able to take a step back and see the “uncomfortableness” for what it is, we can find a stronger perspective.

Remind ourselves of this the next time change elicits that unique feeling in our stomach.
For awareness, as always, is the key.

Kat is working through the Power Snatches during Mondays WOD!

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Happy Birthday MK!

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WOD

PART 1: BACK SQUAT

Build to Heavy Set of 3

*Score = Heaviest Load

PART 2: “TARZAN”

For Time:
800 Meter Run
20 Thrusters (135/95)
10 Rope Climbs (15-ft.)

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

“It takes as much energy to wish, as it does to plan.” 

~Eleanor Roosevelt*

The term “wishful thinking” is a bit of a broken statement. It’s the creation of an elaborate vision, a goal or something we want to reach… but without a plan.

What Eleanor Roosevelt suggests in her quote is to stop day-dreaming, and bring those goals into reality through action steps. And if we can do that, we quickly remind ourselves that we are literally problem-solving-machines. Things kick into gear, and we surprise ourselves. We’ll say things like, “well, that wasn’t so bad” or “that was actually easier than I thought!”

Ever have a hard time starting to clean the house? The trick everyone knows… is to just start.
To take that actual first step, and create momentum.

Let’s reinforce this in our minds:
We weren’t made to wish.
We were made to act.

Casey is cruising through her Handstand Push-Ups!

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WOD

“REGIONALS 18.5”

For Time [25 Minute Cap]:
50 Handstand Push-Ups
50 Toes to Bar
50 Calorie Bike
50 Dumbbell Box Step-Overs (24″/20″)
50-ft. Right Arm Dumbbell Overhead Lunge
50-ft. Left Arm Dumbbell Overhead Lunge

Dumbbells: (50’s/35’s)

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

“Give more. Give what you didn’t get. Drop the old story.”

~Unknown

Self-identity is a weapon. A weapon that can be on either side of the trench.

When we think about this quote, we might be thinking of our past. And if you’re human, chances are that at some point in your life you held onto a “bad memory”. It would manifest into our daily lives in a unique way, and potentially frequently.

Every individual and experience is different, yet there is a commonality at the bottom line of all of ours… that here today, we can continue to be impacted by them.

Think about the way you think.
Who is directing our lives?
Will we let it be the past, or should we be the ones writing the story?
It is never too late to pick up the pen.

The past does not define who we have to be today.
Be the change you want to see.

Kavya catching her Power Snatch!

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WOD

PART 1: POWER SNATCH

Build to Heavy Set of 3 Power Snatches

*Score = Heaviest Load

PART 2: “LUNG ISLAND”

25-20-15-10-5:
Calorie Row
Power Snatches (75/55)

*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. Although we recognize the truth behind that statement, every single one of us can improve on this.

What actions this week have been “pretty good”?
When these opportunities come around next week, what will we do differently?

Post WOD mobility!

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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 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

[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

[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

“People used to tell me that business administration is for the practical life and that philosophy is for the spirit. Through the years I found it is exactly the opposite. I used philosophy much more practically.”

~Herzi Halevi

Herzl Halevi, an Israeli general, recounts his foundation that he stands upon.
Through the unending series of ethical decisions he has faced, in war or in peace, he used his foundation to bring prioritization, balance, and clarity.

Every single one of us will do the same, in our own unique way. We’ll choose a foundation.
A core set of beliefs that form a lens we operate through.

It is important to recognize that this doesn’t happen by accident.
It is a conscious choice, and a forever study, of our chosen mindset.
What is your foundation?

Sean  is working through his Farmer’s Carries during Thursdays grinder!

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WOD

“RIGHT ROUND”
[Teams of 3]
AMRAP 9:
30 Double Unders
12/9 Bike Calories
10 Squat Cleans (135/95)

-One partner completes full round while other two partners rest

Rest 1 Minutes

AMRAP 9:
30 Double Unders
12/9 Bike Calories
5 Squat Cleans (185/135)

-One partner completes full round while other two partners rest

Rest 1 Minutes

AMRAP 9:
30 Double Unders
12/9 Bike Calories
1 Squat Cleans (225/155)

-One partner completes full round while other two partners rest

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DAILY MINDSET

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.”

~James Clear

Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks.

When we look at the work behind the closed doors, we start to see what talent really is.

Hard, committed, unwavering effort.
Never fooled by those that “make it look easy”, as easy doesn’t happen by accident.

To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… It’s invigorating. It’s proof that we too can reach those heights… if we, that is, put in the work.

So let’s get to it.

Ian is back and he’s crushing it!

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WOD

PART 1: SNATCH COMPLEX

On the Minute x 8 Sets:
1 Snatch + 1 Overhead Squat

*Score = Heaviest Load

PART 2: “JERRY”

For Time [30 Minute Time Cap]:
1 Mile Run
2,000 Meter Row
1 Mile Run

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

“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”

To the carpenter, no two jobs are the same.
Despite years of experience, the carpenter knows their toolbox is only as good as their last project.

Think of every skill we practice as a vote towards a larger goal.
The goal is to always build the toolbox.
To never accept things because of a way we did them in the past. To always stay open to the next “tool”.

As students of our craft, we can draw many similarities to the carpenter.
Let’s treat every “job” as an opportunity to build, but not just in a single way.
The project, but also, the toolbox.

Ashley is crushing the Push Presses during Tuesdays Shoulder burner!

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WOD

“WALK THIS WAY”

On the 3:00 x 10 Rounds:
100 Meter Farmer’s Carry (50’s/35’s)
Max Bike Calories

*Score = Sum Total Bike Calories
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DAILY MINDSET

“The goal is not to be perfect by the end. The goal is to be better today.”

We are “completionists” by nature. We aren’t a group to half-complete tasks. We finish things. But in that desire to achieve the end state, we must be careful of losing focus on the here and now.

Keeping an eye on the prize can be misleading. If we have one eye on the finish line, we’ll only have one eye on the path directly ahead. We’ll set clear, actionable objectives, but we may come up short because we were more focused on where we are going instead of where we are now. Keeping our eyes focused on making today a masterpiece is all that matters.

Brick by brick.