Gabe, Jake, and Nick pushing hard through the Dumbbell Hang Clean and Jerks during Tuesdays 6am WOD!
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WOD

Strength:
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Conditioning:
“Optimus Prime”
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)
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DAILY MINDSET

“The most important decision we make is whether we believe we live in a friendly or hostile universe.”

~Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

CrossFit Draper does Cycle Bar! What a fun night taking our fitness outside the box to try Ellen’s Cycle Bar class!
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WOD

“Monkey Business”
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

*Using a single dumbbell for the dumbbell hang clean and jerks
*Switch arms every 5 reps for a total of 10 each side
*Choose a weight you could complete with a max of 1 break per round
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DAILY MINDSET

“If we did all the things we are capable of, we would literally, astound ourselves.”

~Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

After a hot WOD, Jaks strikes a pose in front of the fan to cool down!
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WOD

Strength:
Snatch Complex
Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Conditioning:
“Rocket Power”
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)
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DAILY MINDSET

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.”

~Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Sometimes you just have to put your head down and get work done!
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Attention: There will be NO open gym today, thanks for understanding!

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DAILY MINDSET

“Intensity is the price of excellence”

~Warren Buffet

Be the hardest worker in the room.

Nothing amazing was ever created with mediocre effort. What we see from the greats on TV can be misleading. Their work seems so effortless, so, natural. There is so much beyond that surface.

And it’s simple, old-fashioned, hard work.

What Warren Buffet is offering to us is a reminder that there is no substitute for an unrelenting focus of effort. He chose the word “price” for a specific reason. Because there is sacrifice. In anything great in life, there is sacrifice. The question is, how much are we willing to sacrifice. How hard as we willing to work. How great is our intensity going to be?

If we truly want to be excellent, to be great, we need to cultivate that intensity. To harness, and run away with it. To value it as the most important aspect towards reaching our dreams.

This intensity, this energy and effort, will bring us a magnification level far beyond any amount of “natural” talent or circumstances will ever bring. We just need to bring it.

Erin is looking strong and confident as she works through the Push Jerks of Thursdays WOD!
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Attention: There will be NO open gym this Sunday, thanks for understanding!
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WOD

“Runny Nose”
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Sandbag Run (Lg/Sm)
75 Bench Press (135/95)
400 Meter Team Sandbag Run (Lg/Sm)
75 Hang Power Cleans (115/85)
400 Meter Team Sandbag Run (Lg/Sm)
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DAILY MINDSET

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.”

~Michael Jordan

Michael Jordan is re-known for his incredible work effort.
In this quote he speaks to the dedication to the process.

And no matter what our goals is, whether it be in the gym, at work, or at home, this central theme rings true. Our commitment to putting our all towards something, to give truly the best chance to ourselves, is everything. If we fail – if Michael Jordan doesn’t win the championship – we’ll accept that.

But what we can’t accept, is never trying.
No one on their death bed ever said they regret trying.
Far too often, they have to say the opposite.

Dave is taking on the second 50 calorie row of Tuesdays WOD!
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WOD

“Cool Whip”
3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees 🙂
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DAILY MINDSET

“Challenges are what make life interesting and overcoming them is what makes life meaningful.”

~Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

Corinne is all smiles as she crushes her Overhead Squats!
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WOD

Option 1:
“Assault on DT”
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

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

“A fall into a ditch can make you wiser.”

~Chinese Proverb

A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.

Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.

A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts. Where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.

Even Christys sweat shows her love for CrossFit!
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WOD

“Ninja Turtle”
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike
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DAILY MINDSET

“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?”

~Andrew Swilinski

The logical side of us can be a double-edged sword.
It puts “can I do this” in a higher role of importance than “should I do this.”

Although appearing to be minor details, we can soon see the larger implications. When we default to asking the question of whether or not it’s a possibility, we sell ourselves short, placing the logistics ahead of importance. Placing the “whats” in front of the “whys”.

The old expression is true – “if there’s a will, there’s a way”.

The Saturday 8am group is all smiles as they come in from their warm up run!
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WOD

“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
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DAILY MINDSET

“Work your land”

~Tim Storey

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.