Casey and Ellen are all smiles as they work on their mobility!

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WOD

PART 1: BENCH PRESS

Build to Heavy Set of 5
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5

*Score = Heaviest Load

PART 2: “5K BIKE”

For Time:
5,000 Meter Bike

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

“If you have everything under control, you’re not moving fast enough.”

~Mario Andretti

When we are truly going for it, there is an unmistakable sense of being slightly out of control.

The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.

We won’t be 100% sure what’s around that next corner.
But we’re going anyway.

Anything worth doing, will elicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100mph… even when we don’t know for sure what’s around the bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?

Spring fever running! 

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WOD

“BIG BANG V2”

For Time [25 Minute Cap]:
50 Power Cleans (155/105)
300 Double-Unders
1 Mile Run

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

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.”

~General Chesty Puller, United States Marine Corps

Greatly outnumbered, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.

Don’t forget to grab a Buddy and get some much needed mobility this weekend!

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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.

Derek isn’t going to let anything get in his way of getting a good workout in!

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WOD

In Teams Of Two:
A.
In 15 minutes, complete the following:
Run 800 Meters (Run together)
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
(Alternate movements)

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

B.
In 15 minutes, complete the following:
Run 800 Meters (Run together)
immediately followed by as many rounds and reps as possible of:
5 Strict Handstand Push-Ups or Dumbbell Strict Presses
10 Dumbbell Front Squats (50s/35s)
15 V-Ups
(Alternate movements)
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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.

Who’s ready for Thrusters and Pull-Ups?! Come cheer on your fellow athletes at the last “Friday Night Lights” of the season!  

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WOD

CrossFit Games Open Workout 22.3
For Time:
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65)
18 Chest-To-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85)

Time cap: 12 minutes

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Heather is flying through her Burpees as she crushes 22.2!

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WOD

OPTION 1: “GOAT DAY”

EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2

*Score = Checkbox
*Move for Quality!

OPTION 2: “RUNNING UP THE SCORE”

EMOM 20:
Minute 1: 20 Sit-Ups + Max Dumbbell Snatches (50/35)
Minute 2: 200 Meter Run

Score = Total Reps of Dumbbell Snatches
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DAILY MINDSET

“Perfection can be spelled with the word paralysis.”
– Churchill

The act of “starting” is all too 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 lives! But on the other 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.

Alia is crushing her Deadlifts during 22.2!

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WOD

PART 1: BACK SQUAT

Build to Heavy Set of 10

*Score = Heaviest Load

PART 2: “SHOT CLOCK”

AMRAP 12:
1 Ring Muscle-Up
15 Wall Balls (20/14)
2 Ring Muscle-Ups
15 Wall Balls (20/14)
3 Ring Muscle-Ups
15 Wall Balls (20/14)
…
[Add 1 Ring Muscle-Up Each Round]

*Scale Muscle-Ups with Burpee Pull-Ups
*Score = Rounds + Reps
*If you complete the round of 7 Ring Muscle-Ups + 15 Wall Balls and gets 5 Ring Muscle-Ups in the round of 8. . . your score would be 7 + 5
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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 who 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.”

Sergey is working through the Deadlifts during Open workout 22.2!

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WOD

“DOWNFALL”

For Time:
100 Double-Unders
80/60 Calorie Bike
60 Box Jump Overs (24″/20″)
40 Dumbbell Push Jerks (50’s/35’s)
200 Meter Farmer’s Carry (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.

What better date night than Friday Night Lights!

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WOD

PART 1: POWER SNATCH

Build to Heavy Set of 10

*Score = Heaviest Load

PART 2: “NINTENDO”

AMRAP 9:
21 Deadlifts (115/75)
15 Toes to Bar
9 Power Snatches (115/75)

*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.

Don’t forget to work on your mobility this weekend!

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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 OPTION]
3 x 600 Meters at Moderate Pace
90 Seconds Rest
3 x 200 Meters at Faster Pace
90 Seconds Rest
3 x 500 Meters at Fast Pace
90 Seconds Rest
3 x 200 Meters at Fastest Pace

Rest 4 Minutes Between Sets

[ROW OPTION]
3 x 750 Meters at Moderate Pace
90 Seconds Rest
3 x 250 Meters at Faster Pace
90 Seconds Rest
3 x 625 Meters at Fast Pace
90 Seconds Rest
3 x 250 Meters at Fastest Pace

Rest 4 Minutes Between Sets

[BIKE OPTION]
3 x 1,500 Meters at Moderate Pace
90 Seconds Rest
3 x 500 Meters at Faster Pace
90 Seconds Rest
3 x 1,250 Meters at Fast Pace
90 Seconds Rest
3 x 500 Meters at Fastest Pace

Rest 4 Minutes Between Sets
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GENERAL WARM UP

1:00 Machine/Run Easy Pace
0:30 Inchworm to Push Up
0:30 Downdog
0:30 Active Samson

1:00 Machine/Run Moderate Pace
0:30 Active Spiderman
0:30 Pigeon Pose (left side)
0:30 Pigeon Pose (right side)

1:00 Machine/Run Fast Pace
0:30 Alternating Quad Stretch
0:30 Knuckle Drags
0:30 Alternating Side Lunge

DAILY VIDEO