Julie is crushing the Rope Climbs during Thursdays WOD!
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Reminder: There will be Open Gym this Sunday from 8:00am to 10:00am. Come get your weekend WOD on!
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WOD

“WeWork”
Teams of 3:
4 Rounds For Time (30 Minute Time Cap):
800 Meter Sand Bag Run (Lg/Sm)
60-50-40-30:
Deadlifts
Front Squats
Push Jerks

Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115
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DAILY MINDSET

“When you have one foot in the past, and one in the future, you piss on the present.”

~Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

James and Dan are keeping it cool with a little early morning outdoor exercise!
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It’s Benchmark Friday!

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Benchmark WOD

“The Ghost”
Compare to 8/31/18
6 rounds for reps of:
1 minute of rowing (Calories)
1 minute of Burpees 🙂
1 minute of Double-Unders
1 minute rest

*Try for as many reps as possible of EACH exercise, don’t “game” it and get all your reps on Double-Unders. With that being said, your score is total reps.
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DAILY MINDSET

“Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.”

~Henry Ward Beecher

Jazmine is working on her core strength with L-Sits!
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Happy Birthday Alia!

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WOD

Option 1:
“Skyscraper”
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike

Rest 6 Minutes

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike

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

“You must expect great things of yourself before you can do them.”

~Michael Jordan

There is an invisible, impenetrable ceiling that we can place on ourselves.
It’s our own expectations.

The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t put in the work to lose the weight. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We can’t summon the effort for something we don’t believe is possible.

Yet, starting with the right mindset is only the first part of the puzzle, and often the easiest part. It’s maintaining the belief, during the guaranteed adversity. This is where most fall – we succumb to the failures and missteps… and we change our expectations. We change our goals, to something more “attainable”. We settle.

That’s when we can remind ourselves that this quote came from a man who was cut from his High School basketball team. He had every reason to change his expectations. Every reason to aim lower, or in a different direction. And that would have been that. Yet – we know the rest of story.

What will be ours?

Chayden is working through the Muscle-Ups during the hero WOD “Nate”!
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WOD

“Meter Maid”
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run
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DAILY MINDSET

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.”

~Will Smith

It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.

James and Traci are taking advantage of Summer and getting more workouts in together!
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WOD

Strength:
Power Snatch
Build to Heavy Set of 5

Conditioning:
“Scarface”
6 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees
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DAILY MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Ellen has been working hard to perfect her Ring Muscle-Ups!
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WOD

Strength:
Thruster
Build to a Heavy Set of 3

Conditioning:
“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
30 Double Under
15 Chest to Bar Pull-ups
30 Double-Unders
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DAILY MINDSET

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

~Simon Sinek

What defines a leader? Is it promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

The “Fit Kids” are managing the heat with some active water games!
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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

Strength:
Bench Press
Build to a Heavy Set of 7

Conditioning:
“Mass Destruction”
AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)
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DAILY MINDSET

“Failure is the opportunity to begin again, this time more intelligently.”

~Henry Ford

Failure has a negative connotation.
That it’s a mark against us – a scarlet letter.
That we actively want to avoid failure at all costs.

Individuals such as Henry Ford offer to look at failure in an entirely different way.

“What can this failure teach me?”
Because failure hurts, we can get defensive. When it happens, we may not want to think about it, no less talk about it. But when we dive into that a bit further, we realize that the only reason we’re doing that, is because our ego is getting in the way.

If we can take that out of it, the opportunity we’ll have, is nothing short of incredible. We’re shifting from a negative connotation to a positive. What can we do with this now, that we couldn’t do before? Failure is without question the best teacher, and if we put in the effort to dive deeper into that uncomfortable instance, dissecting it from every angle with every ounce of humility we have… we’ll have the chance to try again, with the full steam of what we’ve learned.

“You win, or you learn”.

Lauri is crushing the Ring push-Ups during last weeks Hero WOD “Coe”!
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Attention: Gina WILL be running Open Gym tomorrow from 8:00am to 10:00am, come get your weekend WOD on!

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WOD

“BFF”
Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds
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DAILY MINDSET

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.

Carmen is focusing on her mechanics as she works up to her heavy Push Press!
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WOD

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees 🙂
200 Meter Run
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DAILY MINDSET

“True happiness is to enjoy the present, without anxious dependence of the future”

~Seneca

How often do we rush to finish line?
Immediately turning to the next, only to rush once again?

The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

Corinne is smashing the Thrusters during “Hero Week”!
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WOD

Option 1:
Strength:
Push Press
Build to a Heavy Set of 5

Conditioning:
“Bar Rescue”
5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: (115/85)

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

“Energy and persistence conquer all things”

~Benjamin Franklin

We are quick to pass judgements on what is possible.

Before we take measurement on what we are capable of learning, building, achieving, our thoughts gravitate to the magnitude of the obstacles ahead. And we pass judgement, based on our current state of affairs.

In doing so, we fail to realize how powerful we truly are.

Instead of looking at tasks as “possible” or “impossible”, ask ourselves – how hard as we willing to work?

If we don’t have the skills required to get the job – we can learn them.
If we don’t have the 400lb back squat – we can forge it.
If we’ve never ran more than a mile before, we can build our capacity to run in the Boston Marathon.

It’s not whether it’s possible or not – let’s take those out of our vocabulary.
It’s how hard we willing to work.
How much we are willing to sacrifice.
How far we are willing to go.