Monday August 23, 2021

Ellen is crushing her Toes to Bar!

__

WOD

“MASTER OF NONE”

On a 20:00 clock:
For Time:
60/45 Calorie Row
45 Chest to Bar Pull-Ups
30 Deadlifts (225/155)
15 Bar-Facing Burpees 🙂

In Time Remaining Until 20:00:
Work to Establish a Heavy Single Deadlift

__

DAILY MINDSET

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

The paradigm shift is as powerful as it is simple: every day, we wake, every day, to a chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

Sunday August 22, 2021

Justin and Kristen are getting their Wall Walks on!

__

Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

__

WOD

”THE GRIZZLY”

3 Rounds For Time:
100 m Double Dumbbell Overhead Carry (50/35)
75 Double-Unders
50 m Double Dumbbell Bear Crawl (50/35)
25 Push-Ups

__

DAILY MINDSET

“Seek not good from without; seek it within yourselves, or you will never find it.”

~Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

Saturday August 21, 2021

It’s always a good hair day for Baylie, but Muscle-Ups make it even better!

__

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

__

WOD

“CRASH LANDING”

In Teams of Two, AMRAP 20:
Partner 1 – AMRAP of “Nate”:
2 Ring Muscle Ups/Burpee Pull-Ups
4 Handstand Push-Ups/Double Dumbbell Push Presses
8 Kettlebell Swings (70/53)

**Partner 2:**
200 Meter Run
3 Clusters (135/95)

*Partners swap places at the completion of the clusters.*
*Score = Total rounds + reps of “Nate” completed.*

__

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.

Friday August 20, 2021

When it rains it pours! The nooners are getting a much needed cool down after Wednesdays WOD!

__

Happy Birthday Luckey!

__

WOD

“LIGHTSABER”

For Time:
21-18-15-12-9-6-3
Power Snatch (75/55)
Before each set of Power Snatch, complete 10/7 Calorie Assault Bike

__

DAILY MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.”

~Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Thursday August 19, 2021

James is powering through his Front Squats!

__

WOD

PART 1 – HEAVY DAY
Bench Press
5-5-5-5-5
Increase the load across each set
Score = Log loads across all sets

PART 2 – ”THE WILD SIDE”
For Time:
15 Wall Walks
After the first minute, and at the top of every minute, complete 4 Box Jump Overs (24/20″)
10:00 Time Cap

__

DAILY MINDSET

“Comparison is the death of joy.”

~Mark Twain

We are indeed out to destroy someone’s standards.
Our own, of yesterday.

The opposite of comparison isn’t forfeit, failure, or complacency.
It’s participation.
It’s the act of joining arms with other like-minded individuals in the pursuit of our own next best version.

Wednesday August 18, 2021

Welcome back Chayden!

__

WOD

“FOUR TWENTY”

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65)

[Rest 4 Minutes]

AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/85)

[Rest 4 Minutes]

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135/95)

__

DAILY MINDSET

“Don’t set your heart on so many things.”

Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things.

Tuesday August 17, 2021

Lauren is making Olympic lifting look effortless!

__

WOD

“ON THE GO”

For Time:
30/24 Calorie Assault Bike
120 Double-Unders
30/24 Calorie Assault Bike

On the Minute [Starting at 0:00]:
7 Deadlifts (185/135)

__

DAILY MINDSET

“You’ll miss the best things if you keep your eyes shut”

~Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Monday August 16, 2021

Congratulations to Gabe for taking 1st place in his devision in Woodward Downhill Mountain Bike race in Park City!

__

WOD

“THE AMANDA SHOW”

For Time:
1 Mile Run

Directly Into…

9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)

*Scale Muscle-Ups with Burpee Pull-Ups

__

DAILY MINDSET

“Don’t bunt. Aim out of the ballpark.”

~David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Sunday August 15, 2021

Todd and Sara are bringing it on in!

__

Happy Birthday Sara Z!

__

Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

__

WOD

”FASHIONABLY PLATE”

3 Rounds for Time:
100m Sled Push (or Plate Push/Bear Crawl)
50 Step-Back Reverse Lunges
200m Overhead Plate Carry (45/25)
25 Burpee to a Plate
100m Plate “Gun Walk”
50 V-Ups

__

DAILY MINDSET

“There is a difference between listening, and waiting for your turn to speak.”

~Simon Sinek

Listening is a skill.

To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Saturday August 14, 2021

Teamwork makes the dream work!

__

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

__

WOD

”ROWDY”

On a 20:00 Clock:
Buy-In: 2000 meter Row

Then…

Max Rounds With Remaining Time:
15 Power Cleans (95/65)
12 Box Jump Overs (24″/20″)
9 Thrusters (95/65)

Score = The number of rounds and reps

__

DAILY MINDSET

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.