Everybody jump!

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WOD

“Juggling Act”
For Time:
2000/1800 Meter Bike
60 AbMat Sit-Ups
800 Meter Run
60 AbMat Sit-Ups
800 Meter Run
60 AbMat Sit-Ups
2000/1800 Meter Bike

Time Cap: 28 Minutes

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DAILY MINDSET

“Life is like sailing. You can use any wind to go in any direction.”

~Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Erin is making huge gains with her Pull-Ups!

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WOD

Part 1: Strict Press
On the 3:00 x 3 Rounds: 8 Strict Presses (Start First Working Set at 60% & Build To Heavy)

Part 2: “Lowes”
AMRAP 10:
4-8-12-16…
Kettlebell Goblet Lunges
Kettlebell Swings (53/35)
Box Jumps (24″/20″)

Kettlebell: (53/35)

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DAILY MINDSET

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Joe and Gabe are working through the Thrusters of “Fran”!

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WOD

“Laura” [HERO]
[TEAMS OF 2]
AMRAP 21:
30 Calorie Row
20 Burpees Over Rower
10 Power Cleans (155/105)
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DAILY MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.”

~Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

And the nutrition challenge winners are…Bryan and Julie! They both finished with over 600 points and had amazing results in only 30 days! Congratulations to everyone that participated in the New Year Nutrition Challenge!

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WOD

Part 1: Strict Weighted Pull-Up
On the 3:00 x 5 Sets:
4-4-4-3-2
Score: Total Load

 

Part 2: “Fran” 
For Time 21-15-9 reps:
Thrusters (95/65)
Pull-Ups

Time Cap: 8 Minutes

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DAILY MINDSET

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Don’t forget to get your weekend mobility in!

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WOD

“DOUBLE TROUBLE”

AMRAP 15:
30 Calorie Row
15 Alternating Single DB Devils Press

…Into 3:00 Max Double-Unders

…Into
AMRAP 15:
30 Calorie Bike
15 Alternating Single DB Box Step Ups

Score – total rounds & reps of couplets + reps of Double-Unders

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DAILY MINDSET

“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.
It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

Congratulations to everyone that set a new PR on their 1 rep max lifts this week! 

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WOD

“Team Highball”
In Teams of Two, Complete The Following For Time:
Buy In:
6 Rope Climbs (15′)
Then 5 Rounds:
1600/1400 Meter Bike
100-80-60-40-20 Wall Balls (20/14)
Cash Out: 6 Rope Climbs (15′)

Time Cap: 35 Minutes

*One partner working at a time

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DAILY MINDSET

“Build before you have to.”

~James Clear

We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.

But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.

Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.

Ryan is looking solid as he gets back on the barbell and Overhead Squats!

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WOD

Part 1: Clean
On the 3:00 x 3 Rounds: 1 Clean (Start First Working Set at 85% & Build To Heavy)

Part 2:  “Joker”
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)

Time Cap: 10 Minutes

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DAILY MINDSET

“Most people think they lack motivation when they really lack clarity.”

~James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Heidi is crushing yesterdays Dumbbell Clean and Jerks!

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WOD

“UNEASY”
3 Rounds For Time:
30-20-10 Front Squats
600 Meter Run
90 Double-Unders

Round 1 | (95/65)
Round 2 | (135/95)
Round 3 | (185/125)

Time Cap: 30 Minutes

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DAILY MINDSET

“Let character be your loudest statement.”

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

What are yours?
Are they materials, or is it something else?
Let character be what defines you.

Humble, Hungry, Unshakeable.

Caleb and Brandon are twinning!

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WOD

Part 1: Bench Press
On the 3:00 x 3 Rounds: 1 Bench Press (Start First Working Set at 85% & Build To Heavy)

Part 2:  “3-2 Zone”
AMRAP 3:
20 Burpee Pull-Ups
Max Single Dumbbell Clean & Jerks

Rest 2 Minutes

AMRAP 3:
20 Single Dumbbell Clean & Jerks
Max Burpee Pull-Ups

Dumbbell: (70/50)

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DAILY MINDSET

“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.

Swilliams family fun!

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WOD

“C2 Box Sandwich”
On the Minute x 40 [10 Rounds]:
Minute 1: Calorie Row
Minute 2: Box Jump Overs (20″)
Minute 3: Calorie Bike
Minute 4: Rest

*Score |  Lowest Round of Total Reps

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DAILY MINDSET

“No one was ever wise by chance.”

~Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.