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The latest news to keep your mind and body fit

Saturday 2/22/20

Saturday 2/22/20

“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

 

Friday 2/21/20

Friday 2/21/20

Barbell Complex
Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk

“Wise Men”
AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

Masters/Int: 95/65, 115/85, 135/95

1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks


“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.

Thursday 2/20/20

Thursday 2/20/20

“Ground Ball”
AMRAP 18:
100′ Walking Lunge
1 Rope Climb
20 Alternating DB Snatches (50/35)
1 Rope Climb

Masters/Int: 40/25


“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. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.”

Wednesday 2/19/20

Wednesday 2/19/20

“Long Haul”
2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 50/35

Masters/Int: PP: 95/65, DB 40/25


The Marshmallow Experiment

The experiment conducted decades ago began by bringing children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.

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 a second marshmallow would be rewarded. 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 squirmed around for a bit, 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 in life. 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 as highly successful individuals.

The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.

Tuesday 2/18/20

Tuesday 2/18/20

Deadlift
Build to Heavy Set of 5

“The Undertaker”
AMRAP 13:
60/45 Calorie Bike/Row

Directly Into…

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

Master/Int: 195/135


“Head, Heart, Hands.” – Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?

Head, Heart, Hands.
Our reasons are what will reap our results.

Monday 2/17/20

Monday 2/17/20

“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Masters/Int: 55/35


“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, at his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

Sunday 2/16/20

Sunday 2/16/20

“Daily Double”
For Time:
50 Wallballs (20/14)
50 AbMat Sit-ups
100 Double Unders
40 Wallballs (20/14)
40 AbMat Sit-ups
80 Double Unders
30 Wallballs (20/14)
30 AbMat Sit-ups
60 Double Unders


“Iron Sharpens Iron”

Jealousy is a challenging topic to talk about.
There’s two mindsets that we can speak to here – “Zero Sum”, and “Non Zero Sum”.

The “Zero-Sum” mindset is when one looks at others who have accomplished “X” and thinks: Why them? Why isn’t it me? The other, “Non-Zero Sum”, looks at those same people and accomplishments, but has a different approach: If they can do it, so can I.

It is most challenging in those who we compete against.
But even our fiercest competitors are truly only a benefit to us. They push us further forward, just as the rising tide lifts all ships.

One is jealousy (if you win, I lose), and one is inspiration.
Both are very, very powerful. Both, in different directions.
Iron sharpens iron if we allow ourselves to see it that way.
Let’s choose to be inspired.

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it!

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.

DATES: February 17th-March 15th

SIGN-UP: Sign up on Zen Planner by February 16th. CLICK HERE

COST: $20

SCORING: We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge.

PRIZES: Prizes include 1 month of CrossFit, and CFA swag!

Saturday 2/15/20

Saturday 2/15/20

Dead Sea
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)

No Rest Between Rounds

Masters/Int: 185/105


“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way of greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it!

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.

DATES: February 17th-March 15th

SIGN-UP: Sign up on Zen Planner by February 16th. CLICK HERE

COST: $20

SCORING: We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge.

PRIZES: Prizes include 1 month of CrossFit, and CFA swag!

Friday 2/14/20

Friday 2/14/20

Fran
21-15-9:
Thrusters (95/65)
Pull-ups

Masters/Int: 65/45


“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it!

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.

DATES: February 17th-March 15th

SIGN-UP: Sign up on Zen Planner by February 16th. CLICK HERE

COST: $20

SCORING: We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge.

PRIZES: Prizes include 1 month of CrossFit, and CFA swag!

Thursday 2/13/20

Thursday 2/13/20

Moscow Mule
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Bike/Row

Masters/Int: 53/35


“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.

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it!

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.

DATES: February 17th-March 15th

SIGN-UP: Sign up on Zen Planner by February 16th. CLICK HERE

COST: $20

SCORING: We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge.

PRIZES: Prizes include 1 month of CrossFit, and CFA swag!

Wednesday 2/12/20

Wednesday 2/12/20

Venti
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

Masters/Int: 40/25


“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. There is however much to be said about taking a pause 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 want to consciously remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. But despite it 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.”

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it!

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.

DATES: February 17th-March 15th

SIGN-UP: Sign up on Zen Planner by February 16th. CLICK HERE

COST: $20

SCORING: We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge.

PRIZES: Prizes include 1 month of CrossFit, and CFA swag!

Tuesday 2/11/20

Tuesday 2/11/20

Bench Press
Build to Heavy Set of 3

Swole Cycle
Tabata:
Strict Pull-ups
Bike/Row Calories
Push-ups
Bike/Row Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off


“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.

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it!

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.

DATES: February 17th-March 15th

SIGN-UP: Sign up on Zen Planner by February 16th. CLICK HERE

COST: $20

SCORING: We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge.

PRIZES: Prizes include 1 month of CrossFit, and CFA swag!

Monday 2/10/20

Monday 2/10/20

Hang Squat Clean
Build to Heavy Single

Underrated
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)

Masters/Int: 95/65


“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as a means to grow… true chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, and stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it!

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.

DATES: February 17th-March 15th

SIGN-UP: Sign up on Zen Planner by February 16th. CLICK HERE

COST: $20

SCORING: We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge.

PRIZES: Prizes include 1 month of CrossFit, and CFA swag!

Sunday 2/9/20

Sunday 2/9/20

“Dumb Luck”
Buy-In: 60/45 Calorie Bike/Row

5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100′ Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Bike/Row

Dumbbell: 50/35, Masters/Int: 40/25
Box: 24/20, Masters/Int: 20/16


“What you resist, persists”.

What would you think about if I told you to not think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what to do.

Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies” to “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it!

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.

DATES: February 17th-March 15th

SIGN-UP: Sign up on Zen Planner by February 16th. CLICK HERE

COST: $20

SCORING: We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge.

PRIZES: Prizes include 1 month of CrossFit, and CFA swag!

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