Remember when we did weighted Pull-Ups for “Murph”?!
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It’s Benchmark Friday!

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Benchmark WOD

Strength:
Weighted Strict Pull-Ups
Build to a Heavy Set of 3

~Looking to add a little more difficulty to our strict pulling today
~This could mean more weight, a lighter band, or moving the feet out for ring rows
~These are pull-ups with palms facing away and not chin-ups where the palms face the body

Conditioning:
“GI Jane”
Compare to 11/17/17
100 Burpee Pull-Ups for time!

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DAILY MINDSET

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.”

~Vivian Greene

It is very common for us to await the “right time”.
The right time to start.
The right time to change jobs.
The right time to have that uncomfortable conversation.

We’ve all been here. Awaiting the perfect moment. We hesitate, because we think we’ll fail. It’s here we want to take a specific perspective: Instead of seeing all of the reasons why this could go wrong, we instead need to focus on the reasons why it could go right. To learn how to dance in the rain.

Happy Birthday Mike A.!

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WOD

Option 1:
“Yogi”
For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups

Box: (24”/20”)
Dumbbell: (Single 50/35)

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

“The best way to predict the future is to create it.”

~Peter Drucker

We talk often of disregarding the leaderboards.
To disregard what the competitor to the left and right are doing.
To focus on our game – our approach – our strategy. To be the Racehorse.

The reason behind – to master, with complete ownership, ourselves.
We know we can’t control external factors. No matter how hard we try, we know it’s fruitless. In turn, how the leaderboard shakes out after five weeks, is also largely out of our control. We could be 1st, 10th, 100th, or 1,000th, all with the same effort and mindset.

We can interpret the quote in two ways above, when applying to our situation:
1) We can believe that our future is that final leaderboard spot.
2) Or we can believe that our preparation, focus, and execution is our future.

It was so cool to have Bryant come talk to us about The charity that we chose to support this year at our “Murph” event, Heros Sports. It’s always inspiring to have a reason to work your hardest!
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WOD

Strength:
Push Jerk
Build to a Heavy Set of 3

Conditioning:
“Bel-Air”
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double-Unders
20/15 Calorie Row
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DAILY MINDSET

“There will never be a better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further.

We have incredible leaders to guide us. But we must blaze our own trail. It is the only way for us to reach our true potential. There will never be a better you, than you.

Yesterday we celebrated our third year of the big “Murph” fundraising event, it was cool to see people in all the shirts from over the years!
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WOD

“Jelly Belly”
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
10-8-6-4-2: Deadlifts (275/185)
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DAILY MINDSET

“If failure is not an option, neither is success.”

We fear the man who is willing to lose it all. Who is willing to play full out. No reserves. The one who swings for the fences.

He’s a dangerous person.
Dangerous enough, to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to face the terror of failure. Face that chance that we may fail. Yet, as much as a “swing and a miss” may hurt, there’s something worse. Worse than any failure, embarrassment, or loss. It’s the pain of knowing that we didn’t give our very best.

Life is too short to bunt.
Let’s swing for the fences.

WE HOPE THAT EVERYONE HAS A HAPPY AND SAFE MEMORIAL DAY! WE WANT TO GIVE A SPECIAL THANKS TO ALL OF OUR ATHLETES THAT SERVE OUR COUNTRY WITH HONOR.

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Reminder: “Memorial Day Murph” is today! We will be running an 8:00am, 9:00am, and 10:00am WOD, and then we are excited to celebrate with a fun BBQ at 11:30am! We will be providing burgers, please bring a side to share. We are excited to suffer through “Murph” with all of you and then relax and celebrate Memorial Day!
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WOD

“Murph”
Compare to 5/28/18
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
You will also have the option of doing this WOD as a team, so no excuses!

“Memorial Day isn’t just about honoring veterans, its honoring those who lost their lives. Veterans had the fortune of coming home. For us, that’s a reminder of when we come home we still have a responsibility to serve. It’s a continuation of service that honors our country and those who fell defending it.”

~Pete Hegseth

The nooners working on their “team building” with a little game of Tug of war!
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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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Reminder: We will be running a holiday schedule this Monday (Memorial Day). There will be an 8am, 9am, and 10am WOD. The rest of the week will be the regular schedule!
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WOD

“Hang Glide”
7 Rounds, On the 3:00
18/12 Calorie Assault Bike
5 Hang Power Cleans

Build in Weight Each Round. Score is Load.
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DAILY MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

These 5 did the hero WOD “Taggart” for Thursday open gym in memory of Donette’s bother!
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Happy Birthday Jay!

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Reminder: We will be running a holiday schedule this Monday (Memorial Day). There will be an 8am, 9am, and 10am WOD. The rest of the week will be the regular schedule!
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WOD

“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots (20/14)
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.
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DAILY MINDSET

“Worry is a misuse of imagination”

~Dan Zadra

Our imaginations are powerful forces. As kids, we use our imaginations to go all sorts of places, and do many different things.
When our imagination turns to focus on poor outcomes, or less favorable things however, it brings concern – it brings worry. It is a misuse of our imagination that can being great stress and pain, without anything actually happening. It’s a true “human” error, which we can all admit to.
Where we do want to spend our time, is preparation. But preparation and worry can have a close relationship, where there are implications.

When the US Navy SEALs flew a helicopter into a compound on the mission that ultimately led to the successful elimination of Osama Bin Laden, catastrophe occurred. One of the helicopters crashed on landing, and was rendered unusable. Without hesitation, the SEALs adapted to the situation, and planned for a seamless extract on other helicopters. They had prepared for this actuality. What they did not do however, is spend any additional thought worrying that it may happen.

It’s wise to look at all possible outcomes, and weigh probabilities at each. It’s good to plan. But never good, to worry.

Last years 10am heat starting their first mile of “Murph”!
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Reminder: “Murph” is coming up this Monday! Make sure to sign up for a heat!
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It’s Benchmark Friday!

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Benchmark WOD

“Bulletproof Shoulders”
Side Plank Reverse Fly 20 each side
Modified Push-Up Y Hold 3 x 15 sec. each side
Scap Push-Ups 15 each side
T’s 4 x 5 reps then overload
W’s 4 x 5 reps then overload
Cuff isolation 20 reps each side

Conditioning:
“Nancy”
Compare to 08/24/18
5 rounds for time:
400 Meter Run
15 Overhead Squats 95/65

“Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate. Logging this workout and all benchmarks in an app or in a notebook will be useful to look back upon the next time we do “Nancy”.
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BULLETPROOF SHOULDERS

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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.

The Tuesday 4:30 group working on a little team building!
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WOD

Option 1:
“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

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

“Your mind is not your shoe size.”

~Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have, if not something very similar. 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 casting a blanket over that, passing judgement that can literally change the course of our lives.

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.

Carmen is crushing the Power Snatches during Mondays WOD!
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WOD

Strength:
Pause Front Squat
Build to a Heavy Double, 2 second Pause in the bottom

Hang Squat Clean
Build to a Heavy Single

Conditioning:
“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees 🙂
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DAILY MINDSET

“A single death is a tragedy. A million deaths is a statistic.”

~Joseph Stalin

A morbid thought from the former dictator of the Soviet Union.

There is truth behind this statement that we can relate to. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on an emotional level to something without a specific human story.

The purpose of the quote above is not to shame us, but to bring perspective to something we can take into our daily lives: to treat every individual, as a true individual. Stereotypes are ever easy to adopt. But when we do, we write off individuals… as just another number. A “statistic”.

When we feel the desire to generalize, let’s choose the opposite path. Act for the one.