Friday September 20, 2019

James and Becky are bringing in the morning with some Sandbag Sprints!
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Announcements: Due to our quarterly trainers meeting there will be NO 6:30pm WOD next Thursday September 26th.

We are finally getting the broken concrete on the floor fixed! This will require us to close the gym Friday evening September 27th, the rest of the day will be the regular schedule. Thank you for your patience and understanding!
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WOD

“Air Conditioning”
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row
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DAILY MINDSET

“The only difference between feedback and criticism, is how you hear it.”

~Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Thursday September 19, 2019

Luckey is expressing what all of us felt during the Bike portion of Tuesdays WOD! You crushed it Steph!
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Announcements: Due to our quarterly trainers meeting there will be NO 6:30pm WOD next Thursday September 26th.

We are finally getting the broken concrete on the floor fixed! This will require us to close the gym Friday evening September 27th, the rest of the day will be the regular schedule. Thank you for your patience and understanding!
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WOD

Option 1:
Strength:
Weighted Strict Pull-Up
Build to 1RM

Conditioning:
“Sleeping Bag”
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Sandbag Run (Lg/Sm)

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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DAILY MINDSET

“Weakness of attitude becomes weakness of character.”

~Albert Einstein

Character is often described as moral or ethical strength.
Moral and ethical strength is defined on a daily basis, through the decisions and actions we take.

“Attitude” in this quote can be interpreted in many different ways, one being “perspective”.

How we perceive what happens, or even what could happen, is the start. It sets the tone for what is to follow… it often shapes the next decision, as Einstein writes. A poor perspective leads to a poor character.

It takes great work, great effort, to change our perceptions.
But the best part about it is that you can accomplish it in a moments notice.
Regardless of your perceptions of the past, or your character of

Wednesday September 18, 2019

Cyndi is showing her incredible strength with some impressive yoga moves!
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Announcements: Due to our quarterly trainers meeting there will be NO 6:30pm WOD next Thursday September 26th.

We are finally getting the broken concrete on the floor fixed! This will require us to close the gym Friday evening September 27th, the rest of the day will be the regular schedule. Thank you for your patience and understanding!
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WOD

“Bar Crawl”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
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DAILY MINDSET

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.”

~Charles Darwin

There’s a reason why we are still here on Earth. We adapted.

Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rarther be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.

Tuesday September 17, 2019

Carson is getting back in the game with some Renegade Rows!
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WOD

“Fuller Circle”
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike
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DAILY MINDSET

“The purpose of pain is to move us in action, not to make us suffer.”

~Tony Robbins

Pain gets a bad rap.
Not in our world.

If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain.

We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it – change is hard. Change all too often has plenty of pain involved.

What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time.

Pain is mandatory, suffering is optional.

Monday September 16, 2019

Mel is working hard to get through the “Bear Comlex” during Wednesdays WOD!
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WOD

“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)
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DAILY MINDSET

“Everyone thinks of changing the world, but no one thinks of changing themselves.”

~Leo Tolstoy

One of the most challenging things we can face is ourselves. To truly turn inward. It’s uncomfortable, awkward, and we fight against it. It takes incredible guts.

It’s just far easier to blame the external world for who, or where we are. It’s the excuse. The easy way out.
It’s a white-flag surrender to the thought of, “I don’t have control over my life”. But deep down inside, we know, that’s not true. And if we can see it as that big of a threat… we can see how important it is to see the opposite.

If can turn within, this is where something far more powerful can happen. As Mahatma Gandhi quoted, “You must be the change you want to see in the world.”

Saturday September 14, 2019

Sara is so excited to be back that even running at altitude doesn’t phase her!
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Attention: There will be NO Open Gym this Sunday, sorry for the inconvenience, it will resume next week!
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WOD

In teams of four, complete five sets for max reps/calories of:
60 seconds of Biking (for calories)
60 seconds of Burpee Box Jump-Overs (24″/20″)
60 seconds of Ground to Overhead (115/75 lbs)
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds

Teams get one Bike, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories and reps completed).
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DAILY MINDSET

“If you want to be truly successful at it, you cannot be content with pretty good.”

~Tim Grover

Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.

How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through “good enough”.

What actions this week have been “pretty good”? When these opportunities come around next week, what will we do differently?

Friday September 13, 2019

Liz and Corinne are crushing the “Bear Complex” during Wednesdays WOD!
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It’s Benchmark Friday!

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BENCHMARK WOD

“Fight Gone Bad!”
Compare to 5/18/19
Three rounds of:
Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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DAILY MINDSET

“The man on top of the mountain did not fall there”

~Vince Lombardi

When we see the best of the best compete, they seem to make it look effortless. So effortless, they get labeled with terms like “naturally talented” or “gifted”.

But this couldn’t be farther from the truth. As Vince Lombardi writes, they didn’t and fall into excellence by chance.

The hard truth is that they have worked harder than us. It’s not because they were born with it, or because they received it by chance. It’s because they earned it. They climbed the mountain… there’s only one way up.

This isn’t intended to be demoralizing… it’s quite the opposite. It’s empowering. It’s proof that we too can climb, if we so choose to put in the work. That discipline and commitment over time can get us there.

It doesn’t matter where you started. And it doesn’t even matter where you are right now. All that matters, is where you want to go, and how hard you are willing to work for it.

Thursday September 12, 2019

James is working through the Rope Climbs during Wednesdays 9/11 remembrance WOD!
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WOD

Option 1:
“Tummy Time”
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Lateral Barbell Burpees 🙂

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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DAILY MINDSET

“Hope and despair are both self-fulfilling prophecies.”

~Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and even on our street.

Yet, they were there the whole time.

We see what we are looking for. It’s called the “Reticular Activation System”.

This is a built in, real system each one of us has – it’s a survival mechanism. If we needed to look for food, we started to see it. Or if danger was close by in the form of a man-eating predator, we’d notice it quickly.

Are we focused on what it might look like if we fail? How many times we’ve failed in the past, and all the things we’ve done wrong?
Or are we focused on how we are going to make it. Focused on the path forward, with the next tangible step clearly in mind. Focused on the good that we learned from every past mistake. That those mistakes were stepping stones to getting closer.

We are going to see to fruition whatever we put our mind to. The choice is ours.

Wednesday September 11, 2019

Today we will honor the heroes of September 11th with a WOD dedicated to the lives lost on September 11th 2001.
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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)

Cash Out: 2977 Meter Row

1 Bear Complex =:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press

MEANING
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

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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.

18 years ago, we underwent a tragic loss.
18 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.”

Tuesday September 10, 2019

The 6am getting after it during Mondays Overhead Squats!
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WOD

“Road Trip”
5 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders
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DAILY MINDSET

“Success is not owned. It’s leased. And rent is due every day.”

~J.J. Watt

Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.

Rent’s due.