Thursday April 11, 2019

Tuesdays 4:30 class getting their group stretch on!
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Happy Birthday Gabe!

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We are so excited to announce that we will be holding our 6 week Fit Kids camp again this Summer beginning June 17th! We will hold camp every Tuesday and Thursday, excluding the week of the 4th of July. Younger Kids 5-10 will meet from 10:30AM to 11:15AM and older kids from 11-14 will meet from 11:15AM to 12:00PM! Let Hillari or Mauree know if you have any questions, and don’t forget to put your Childs name and age on the board. We can’t wait for your kids to come get fit with us!
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SAVE THE DATE: We will be holding our annual “Murph” fundraiser Monday May 27th! Keep checking back for all the details.
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WOD

Option 1:
“TNT”
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters

Barbell: 95/65

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

“Roses that are left unpruned can become a tangled mess of old and new canes all competing for air and light.”

~Elizabeth Roth

As the rose bush grows, it creates more buds that it can hold. It doesn’t grow like a tree – it’s physical size is limited. But the buds keep on coming. If we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and good) for new tasks to come into our life. But full growth, fully optimizing ourselves, will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

Wednesday April 10, 2019

We are so excited to announce that we will be holding our 6 week Fit Kids camp again this Summer beginning June 17th! We will hold camp every Tuesday and Thursday, excluding the week of the 4th of July. Younger Kids 5-10 will meet from 10:30AM to 11:15AM and older kids from 11-14 will meet from 11:15AM to 12:00PM! Let Hillari or Mauree know if you have any questions, and don’t forget to put your Childs name and age on the board. We can’t wait for your kids to come get fit with us!
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WOD

Strength:
Front Squat
Build to Heavy 3

Conditioning:
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double-Unders
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DAILY MINDSET

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”

Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

Tuesday April 9, 2019

Ellen and Chayden are using Thursday Open Gym to get some much needed accessory work in!
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WOD

“Bad Blood”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest
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DAILY MINDSET

“What is important is seldom urgent and what is urgent is seldom important.”

~Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It is no surprise that his methods for time management, task management, and productivity have been studied by many people.

He creates for us a divide between two categories – urgent tasks, and important tasks.

Urgent tasks are things that you feel like you need to react to: emails, phone calls, texts, news stories. Meanwhile, important tasks are things that contribute to our long-term mission, values, and goals.

Said another way, urgent things take us away from important things. We know there are only so many minutes in each day.

It brings us to the question: “Do I really need to be doing this?”

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in the urgent things, we can go through a whole day, busy-as-ever, and feel like we got nothing done by the days end.

Let’s take note of what we do today – and cut the fluff. Even if it’s cutting out a tiny urgent habit… it will add up.

Monday April 8, 2019

Gabe and Reddy are pushing through the Power Cleans of Tuesdays WOD!
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WOD

Strength:
Power Clean
Build to Heavy 3

Conditioning:
“Black and Blue”
5 Rounds:
10 Power Cleans (135/95)
10 Burpees 🙂
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DAILY MINDSET

“If you know you opponent, but not yourself, you will lose 100% of the time.”

~Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

Sunday April 7, 2019

Alvin and Kamrie are getting some couples quality time with a good Tuesday evening WOD!
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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

“Sea Level”
For Time:
2,500/2,000 Meter Row

*Every 3 Minutes (Starting at 0:00):
10 Kettlebell Swings (70/50)
30 Double-Unders
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DAILY MINDSET

“Empathy fuels connection. Sympathy drives disconnection.”

~Brene Brown

The words empathy and sympathy are often grouped together. Yet, they are very different, as Brene Brown describes.

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgement. It’s being an active listener, present for the individual in relation, but not diagnosis. We don’t have to have gone through the specific “thing” that caused the affliction, but we can relate to the emotion. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What makes something better, is connection.

Saturday April 6, 2019

Chevy is showing that a foot injury that requires a boot isn’t enough to keep her from her fitness!
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WOD

“Me Three”
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)
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DAILY MINDSET

“Rome was not built in a day.”

~John Heywood

This is an old adage that speaks to the time it takes to build something great.

And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or craft. However, the critical message is less about how great things take time, and more, about the importance of laying the next brick.

We can become consumed with the idea of “making it”. Finishing Rome. And in so, we don’t place the value in the next brick being laid. With one eye on the prize, we only have one eye for the journey.

The call to action is not to build our dreams today, but, to place down the next brick. Every day, for years, if it takes us so. But we won’t miss a day. Until, we have your empire.

Friday April 5, 2019

Lauri and James G. are crushing the Rope Climbs during Thursdays WOD!
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It’s Benchmark Friday!

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BENCHMARK WOD

“Kelly”
Compare to 11/03/18
Five rounds for time of:
Run 400 meters
30 Box Jumps, 24 inch box
30 Wall Ball Shots, 20/14 pound ball
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DAILY MINDSET

“I’ll either find a way, or I’ll make one.”

~Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.” If there is a single attribute that is the closest correlate to success, it may very well be grit. Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching. It’s refusing to see a “failure” as “defeat”. It’s refusing to believe that elephants can’t climb mountains… and then proving it.

 

Thursday April 4, 2019

Happy Birthday Traci!

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WOD

Option 1:
“Rope Swing”
AMRAP 15:
3 Rope Climbs (15′)
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups

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

“If you set your bar at “amazing,” it’s awfully difficult to start.”

~Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from others. The inspiration and fuel we can draw is endless, and enormously productive.

But when we compare our current situation to someone who has already reached success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup, and we convince ourselves that we need “that” to thrive.

It can be so dismantling, that it becomes our excuse to not start at all. Fighting off the obsession of the perfect setup, it’s here where we just need to remind ourselves of the singular resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to fall into place. The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

An imperfect plan can always be improved, but obsessing over the perfect plan will never get us started.

Wednesday April 3, 2019

The nooners getting their Roxanne Burpees done for Caleb’s winning team!
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WOD

“Rear End”
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (135/95)
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DAILY MINDSET

“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.”

~Zig Zaglar

It’s not uncommon for one to view soldiers as “robots”.
As in, viewing them as emotionless beings, carrying out the mission at all costs. Unwavering through any circumstance. Like a machine.

This is, of course, not the case. Instead, the soldier operates on a specific set of unconscious behaviors. Behaviors built through rigorous training, repeated countless times over. So much that, they’ve become automatic habits. He or she doesn’t even need to think about them. They just happen.

We all have “things” about ourselves that we convince ourselves we can’t change. Sometimes they’ll show in justifications such as, “That’s just how I am”, or, “I don’t do well in those situations”.

The missing link is our discipline here. We can apply the same tools we use in training double-unders to anything else. Identification, and disciplined training.

We can train ourselves not to react with anger, so that we aren’t flustered at daily obstacles. We can train ourselves to shut off gossip, so that we don’t feed into an already poor situation. We can train ourselves in anything – every reaction, every emotional response – so long as, we have the discipline to do it.

Although that sounds overly simple… it is. We know simple isn’t easy. This will take incredible amounts of work and grit. But think of the steady soldier on the battlefield. This did not happen by accident. We too, can train our behaviors. We just have to put in the work.

Tuesday April 2, 2019

MK and Vern getting work done during Mondays WOD!
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Happy Birthday Jody!

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Congratulations Lacey and Ted for being the March PR winners! Great work to everyone that set a new PR in March!

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WOD

“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
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DAILY MINDSET

“We are what we repeatedly do. Excellence then, is not an act, but a habit.”

~Aristotle

One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.

This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.

What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, what did we say to ourselves?
When the gossip arrived in the locker room, what did we first think?

If our thoughts become actions, this must be where we start.