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W.O.D. Wednesday 5/15/19

DAILY MINDSET “Trade your expectation for appreciation, and the world changes around you” – Tony Robbins Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. However, there is much to be said about taking a pause to our day, to our routine. To appreciate the fortune in our lives. The absolute abundance we are so lucky to have. In a world where comforts are the “norm”, we have to actively remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. Despite being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice. As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. Conditioning WOD – 20 min cap For time… 21-15-9 reps of… Front Squats (135/95) KB Swings (70/55 400m run GENERAL The descending rep scheme today is designed to encourage athletes to hold on to larger sets of squats and swings at moderate weights Looking for a 10-15 minute workout WEIGHTED MOVEMENTS...
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Benchmark W.O.D. “Lead Foot” and Endurance Tuesday – 5/14/19

DAILY MINDSET “To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire As we start our day, let’s think about these three. Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies. Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better. Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride. Benchmark W.O.D. – 24 minutes (if 2 heats) *Anytime you see a workout with the words “benchmark” next to it, make sure to post your score, as you’ll see these workouts again and be able to compare your fitness over time. Coaches- consider rolling rowers to main floor for quick transitions to burpees and rig work As many rounds + reps in 4 minutes of… 27/21 Calorie Row
 27 Burpees
 27 Chest to Bar Pull-ups 
Rest 4 minutes As many rounds + reps in 4 minutes of… 
21/15 Calorie Row 
21 Burpees 
21 Toes to Bar 
Rest 4 minutes As many rounds + reps in 4 minutes of… 15/9 Calorie Row
 15 Burpees
 15 Pull-ups GENERAL *Benchmark workout of high intensity body weight intervals Looking to increase our rounds and reps with each AMRAP, as the...
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Apparel signup is winding down this week. Before the end of the week, make sure to complete the preorder signup in the binder at the front desk for what you want! (Shirts, Shorts, pants) These items WILL NOT be stocked! Get them while you can! DAILY MINDSET “The Marshmallow Experiment” The experiment began by bringing in children into a room, one by one, and sitting them down in a chair with a single marshmallow in front of them. Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then he would be rewarded with a second marshmallow. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later. Some of the children ate it right away. Some of the children squirmed around for a bit looking at it, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back. The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately struggled. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live highly successful individuals. What the experiment shows us, is that the...
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OPEN TO ALL! BRING A FRIEND(s) FREE Saturday W.O.D. – 5/11/19

*Coaches- please find anyone new and introduce them to the class! Let’s make anyone new feel welcome! DAILY MINDSET “The man on top of the mountain did not fall there” – Vince Lombardi When we see the best of the best compete, they seem to make it look effortless. So effortless, they attract terms like “naturally talented” or “gifted”. But this couldn’t be farther from the truth. As Vince Lombardi writes, they “did not fall there” by chance. They did something, very specific. They have worked harder than us. Period. It’s not because they were born with it, or because they received it by chance. It’s because they earned it. They climbed the mountain – there’s only one way up. This isn’t demoralizing… it’s the opposite. It’s empowering. It’s proof that we too can climb, if we so choose to put in the work. That discipline, over time, can get us there. It doesn’t matter where you started. And it doesn’t even matter where you are today. All that matters, is where you want to go, and how hard you want to work for it. Conditioning WOD – 20 minutes As many rounds + reps as possible in 20 minutes of… 20/15 Calorie Assault Bike 15 Kettlebell Swings 70/55 20 AbMat Sit-ups 15 Goblet Squats 70/55 20 Hand Release Pushups GENERAL Shooting for 3+ rounds today Being the end of the week, we can spend time on mobility and practicing the movements with anyone new KETTLEBELL MOVEMENTS Looking for a...
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TEAM W.O.D. Friday 5/10/19

Finish the week off right with this fun team workout! DAILY MINDSET “Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and even on our street. Yet, they were there the whole time. We see what we are looking for. It’s called the “Reticular Activation System”. This is a built in, real system each one of us has innately… it’s a survival mechanism. If we needed to look for food, we started to see it. Or if danger was close by in the form of a man-eating predator, we’d notice it quickly. It’s an incredible power, effectively bringing into our world what our thoughts are hovering around. Are we focused on what might go wrong? Or are we focused on what will make it go right? Our mind is going to have words, whether we like it or not. The choice of those words… that one is on us. Let’s fill it with the reasons why we are going to succeed. #YouChoose Conditioning WOD – 27 minutes Teams of 3, splitting reps however desired. As many reps as possible in 8 minutes of… 100/70 Calorie Bike Max Overhead Squats in remaining time 95/65 Rest 3 Minutes As many reps as possible in 7 minutes of… 80/60 Calorie Bike Max Hang Squat Cleans in remaining time...
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