Tuesday September 14, 2021

Andrew is maintaining great form throughout his Front Squats!

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WOD

”BALL DON’T LIE”

Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (20/14)

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DAILY MINDSET

“Do not fear failure. But be terrified of regret.”

~Ashley Soughtley Spaulding

The reality of life is that we will hear more “no’s” than “yes’s”.

And we will fail.

A lot.

But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.

We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

Monday September 13, 2021

James decided not to use his fitness outside the Box!

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WOD

“DIAMOND IN THE ROUGH”

For Time
10-8-6-4-2:
Ring Muscle-Ups
Double Dumbbell Devil’s Press (50/35)
Double Dumbbell Box Step Overs (24″/20″)

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DAILY MINDSET

“The soul is like a bowl of water.”

~Epictetus

It’s ok to get ruffled sometimes.

We are indeed human, and we will get emotional too.

The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can always find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.

But with disciplined focus and effort, we can regain stillness. Often faster than we think.
In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.

Sunday September 12, 2021

The 6:00pm WOD feeling the burn during Tuesdays sprint WOD!

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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

“BOULDER SHOULDERS”

AMRAP 12:
30m Handstand Walk
90 Double Unders

Score = Total Rounds + Meters & Double Unders in 12:00

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DAILY MINDSET

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

~James Clear

We won’t be fooled by how easy it can look for some.
As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.

Our greatest achievements in life will not happen by accident, but through disciplined effort.
Sometimes we’ll need action.
Sometimes we’ll need patience.
Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.
But everything we do – every rep – has a reason behind it.
We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

Saturday September 11, 2021

Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join.

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WOD

“ALWAYS REMEMBERED”

[Teams of 2]
Buy-In: 2001 Meter Row

4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press

Cash-Out: 2977 Meter Row

Score = Time it takes to complete the workout
Break up the work with a partner as needed

THE MEANING BEHIND “ALWAYS REMEMBERED”
“Always Remembered” is an annual partner workout we do with CompTrain to honor the victims of the 9/11/01 terrorist attacks.

The 2001 meter row represents the year
The 4 rounds represents the four planes
The 9 Rope Climbs represents the month
The 11 Bear Complexes represent the day
The 2977 meter row represents the lives lost

THANK YOU TO ALL FIRST RESPONDERS AND THOSE WHO HELPED SAVE AS MANY PEOPLE AS POSSIBLE. MUCH LOVE TO YOU ALL xo

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DAILY MINDSET

“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.”

~Rudolph W. Giuliani (December 31, 2001)

20 years ago, we underwent a tragic loss. 20 years ago, we became stronger than ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason. It’s highly personal. It feels borderline wrong. It’s painful to even consider.

But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day. But what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy, “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

Friday September 10, 2021

MK is still making gains after all these years!

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WOD

[PART 1] “IT’S NOT OVER”

[0:00-9:00]
AMRAP 9:
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)

Part 1 Score = Total rounds and reps accumulated in 9:00

[PART 2] BUILD TO A HEAVY POWER SNATCH

[9:00-15:00]:
Heavy Single Power Snatch

Part 2 Score – Heaviest load

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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 skillset 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.

Thursday September 9, 2021

Todd has been so consistent with his workouts lately and it is really starting to pay off!

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WOD

PART 1: FRONT SQUAT
5-5-5-3-3-3-1-1-1
Score = log loads across all 9 sets

PART 2:” FASTBALL”

1 Round For Time:
400m Run
40 Wall Balls (20/14)
400m Run

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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.

Wednesday September 8, 2021

Justin is in town and here work hard as he and Estee work through the Rowing of Mondays Hero WOD!

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Happy Birthday Ryan!

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WOD

“SHINER”

On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)

Score: Slowest round

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DAILY MINDSET

“Your mind is not your shoe size.”

~Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Tuesday September 7, 2021

Casey is working on her fitness!

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WOD

“COMPOUNDING INTEREST”

For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)

Directly Into..

1 Round of:
30 Overhead Squats (95/65)
100 Double Unders

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DAILY MINDSET

“It’s not how much we give, but how much love we put into giving.”

~Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

Monday September 6, 2021

Reminder: We will be running a Holiday schedule today. There will be an 8:00am and 10:00am WOD. Thanks for understanding, and we hope you all have a great Labor Day!

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WOD

In teams of two, complete the following for time:
13 Rounds:
8 Strict Pull-Ups
26 Calorie Row
21 Push Jerks (95/65)

Partners divide repetitions up as the team sees fit.

This workout is in honor of the 13 service men and women that lost their lives during the terrorist attack in Kabul, Afghanistan on August 26.

Eleven Marines, one Navy corpsman and one soldier were “killed as the result of an enemy attack while supporting non-combatant evacuation operations,” according to a Saturday press release from the Department of Defense, which released the names of the U.S. troops.

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DAILY MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.”

~Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Sunday September 5, 2021

Becky is making sure to get her post WOD mobility in!

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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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Don’t forget, we will be running a Holiday schedule tomorrow for Labor Day. There will be an 8:00am and 10:00am WOD.

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WOD

AMRAP 10:00 of “Brenton”
100 ft Bear Crawl (30m)
100 ft Standing Broad Jump
Every 5 Broad Jumps do 3 Burpees

Optional: If you have a 20-lb or 14-lb. weight vest, wear it. If you have never done this workout before, we recommend using only bodyweight.

Score = 1 Round is 100ft Bear Crawl & 100ft Broad Jump. Every 5 meters = 1 rep.

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DAILY MINDSET

“The past is not predictive of the future.”

A short story to share.

Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.

Out of a near 1600, he scores 1480.

Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.

From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.

And six years later, he then receives a letter in the mail from the SAT board.
There was a mistake.
The letter reads that the scores were mixed up between him and another student.
As it turned out, Mike actually scored a 740.

People think his own life changed when he got the 1480. It didn’t.
Mike changed his life when he changed his behavior.
The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.