*Athlete chooses number of Rope Climbs

[0:00-10:00]
AMRAP 10:
20 Double Dumbbell Box Step Ups (50’s/35’s)
6 Renegade Rows (50’s/35’s)
[10:00-20:00]
AMRAP 10:
20 Double Dumbbell Box Step Ups (50’s/35’s)
200 Meter Run

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DAILY MINDSET

“We are what we repeatedly do. Excellence then, is not an act, but a habit.”

~Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

For Time:
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats (50’s/35’s)

After Each Round:
1 Rope Climb
50 Meter Dumbbell Farmers Carry

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DAILY MINDSET

“Pursue one great decisive aim with force and determination.”

~Carls Von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to not do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.

1a) 2×3 Power Snatch

*Score = Heaviest Load

5 Rounds For Time:
1k Run
30 Wall Balls (20/14)

Time Cap: 40 Minutes

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DAILY MINDSET

“If you know your opponent, but not yourself, you will lose 100% of the time.”

~Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.

On the 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
30 Double Unders
500 Meter Bike

*Score = Athletes will keep track of split times for all 10 rounds. Overall score will be the Sum Total of all splits.

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DAILY MINDSET

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.”

~Confucius
We’re drawing close to one of the most memorable years of recent decades… 2020.
As we enter 2021, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.

Imagine we’re sitting together in a coffee shop… and it’s the end of 2021. Just about a year from today.
And I ask you,
“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2021?”
“Did you set any goals that you set, but happened to miss? What would you change?”
“And last question… now with 2021 in hindsight, what do you think are your major growth areas for 2022?”

*Score = Heaviest Load

4 Rounds For Time:
500 Meter Row
12 Burpee Pull-Ups
21 Box Jumps (24″/20″)

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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

Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.

It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.

To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) 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 best. Go to 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. That’s what we do.

Buy In: 800 Meter Run

300ft Kettlebell Goblet Walking Lunges
*Every 50ft 15 Kettlebell Swings (70/53)

Cash Out: 800 Meter Run

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DAILY MINDSET

Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.

The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.

The great thing about Epigenetics is that we’re all born with it.
Forget what you were born with. And focus about what you can become.

5×6 Back Squat

[15 Minute Window]

*Log All 5 Sets
*Score = Lightest Load