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31
May

New Cause!- W.O.D. Monday 6/1/20

NEW CAUSE THIS MONTH! This June, we are excited to partner with Plant with Purpose to help plant trees and slow deforestation! Every 10 check-ins this month will help plant a tree. The hashtag this month is #PlantATree. Plant With Purpose has planted over 28 million trees around the world and plays an important role in halting deforestation – one of the world’s most urgent, ongoing threats. This is why Plant With Purpose focuses on tree planting and reforestation. Trees filter water, protect and build soil, and regulate climates. To address the root causes behind deforestation, Plant With Purpose helps farmers gain sustainable agriculture knowledge. As farmers increase their income, the practice of cutting trees loses its appeal. Plant With Purpose families have cut poverty into a third of what it once was. If you want to learn more about Plant with Purpose you can check them out at plantwithpurpose.org. Thanks for checking in this month to help slow deforestation through sustainable agriculture! DAILY MINDSET“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment. Yet...
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29
May

W.O.D. Saturday 8am/9am/10am 5/30/20

DAILY MINDSET“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy Change may be one of the single most paralyzing things.Because the lack of change… is safe. It’s comfortable.But in that comfort, we are literally confining ourselves to a box. Closing ourselves into a world that cannot grow further than what it has already grown to. If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance that we may never be “safe” again. And when we realize that it is ourselves, not our circumstances, holding us back… safety becomes the least safe thing we can do. The only risk now, ironically, becomes playing it safe. Conditioning WOD On the 5:00 x 6 Rounds:8 Power Clean and Jerks (155/105)400 Meter Run100 Meter Med ball Run 30/20 STIMULUSDESCRIPTION You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window With some rest built in, we’re looking to move with a purpose when it’s time to go Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00) To ensure the right stimulus, we want these rounds to take under 4 minutes to complete This gives you at least 1 minute of rest, which allows you to maintain a higher intensity Record all 6 times, as your score is the slowest the 6...
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28
May

W.O.D. Friday 5/29/20

DAILY MINDSET“Life is a wonderful, wonderful opera… except that it hurts.” – Joseph Campbell Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about. If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it. Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully. Are we going to see the wonderful opera, or are we going to be distracted by the pain? For Time:30 Sumo Deadlift High Pulls30 Front Squats30 Hang Squat Cleans30 Power Snatches30 Overhead Squats On the Minute: 5 Burpees Barbell: 95/65 STIMULUSDESCRIPTION Burpees at the top of every minute will interrupt your progress on this chipper workout Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees With whatever time remains in the minute, complete as many reps of the barbell movements as you can After each set of burpees, pick up wherever you...
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27
May

W.O.D. and Endurance Thursday 5/28/20

DAILY MINDSET“You must expect great things of yourself before you can do them.” – Michael Jordan 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 consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible. But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there. That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours? Conditioning WOD 5 Rounds For Time:30 Reverse Lunges20 Shuttle Runs w/ med ball 30/2010 Toes to Bar STIMULUSDESCRIPTIONThis triplet workout is all about building work capacityWith two simple movements and one low-rep, higher-skill movement, you’ll be able to keep moving forward for all 5 rounds with little to no breaksWe expect this workout to take around 15-18 minutes...
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26
May

W.O.D. Wednesday 5/27/20

DAILY MINDSET“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way. But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn. To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before. Conditioning WOD – 25 minutes As many rounds + reps as possible in 5 minutes of…Buy-In: 100 Double UndersInto Max Rounds:6 Lateral Bar Burpees12 Front Squats 135/95 Rest 5 Minutes As many rounds + reps as possible in 5 minutes of…Buy-In: 100 Double UndersInto Max Rounds:6 Lateral Bar Burpees9 Thrusters 135/95 Rest 5 Minutes As many rounds + reps as possible in 5 minutes of…Buy-In: 100 Double UndersInto Max Rounds:6 Lateral Bar Burpees6 Clusters 135/95 STIMULUSDESCRIPTION 5 Minutes on and 5 minutes off in today’s fast paced intervals With rest built in, we’re looking to bring the effort with each round After completing an initial buy-in of double...
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25
May

W.O.D. and Endurance Tuesday 5/26/20

DAILY MINDSET“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go. Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been. Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from. Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable. Conditioning and Active Recovery WOD 16 Rounds:20 Seconds Deadlifts (135/95)10 Seconds Rest20 Seconds AbMat Sit-ups10 Seconds Rest STIMULUSDESCRIPTION Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes After a big day yesterday of upper body and squatting, we’ll use different muscle groups today to balance things out Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round Your score will be...
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24
May

Memorial Day Hero Workout – “Murph” – 5/25/20

Today, let’s give thanks and appreciation to the courageous individuals who’ve paid the ultimate sacrifice protecting our freedom. We honor them today by remembering their legacy and the path that they’ve paved for us. DAILY MINDSET“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter. When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two. Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the...
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22
May

W.O.D. Saturday 5/23/20

*Reminder that we currently have 8/9/10am classes! DAILY MINDSET“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock) Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way. Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident. All that matters is two things:Where do we want to go (focus), and how hard do we want to work for it (effort). Conditioning and Corework WOD – 30 min cap 5 Rounds for time of…30 Second Side Plank (Each Side)200 Meter Farmers Carry (50’s/35’s)30 Leg Lift Overs STIMULUSDESCRIPTION Finishing out the week with a workout that is focused on the midline before hitting our Hero Workout “Murph” on Monday There is no score for this workout, but do write down any variations you made or thoughts about the workout in the notes section for future reference SIDE PLANK You will accumulate 30 seconds on each side in a side plank to start each round Complete all 30 seconds on one side before advancing to the next You should complete a duration that allows you to get through the work with 1 break...
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