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The latest news to keep your mind and body fit

Friday 10/30/20

Friday 10/30/20

Power Clean and Jerk
Build to Heavy Single

“Jumpin’, Jumpin'”
Burpee Box Jumps (24″/20″)
Power Clean and Jerks (135/95)

“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Thursday 10/29/20

Thursday 10/29/20

“Time After Time”
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Rest 1 Minute

5 Pull-ups
10 Push-ups
15 Air Squats

Rest 1 Minute

5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats

Scoring: Rounds + Reps

“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.


Wednesday 10/28/20

Wednesday 10/28/20

“Paul Bunyan”
60 Double Unders
20/15 Calorie Row
15 Deadlifts (225/155)

“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.
If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.

If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become.
Accountable to our thoughts, responsible to our actions.


Tuesday 10/27/20

Tuesday 10/27/20

Back Squat
3 Sets of 5

“Finish Line”
For Time:
Kettlebell Swings (53/35)

Directly Into…

800 Meter Run

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.


Monday 10/26/20

Monday 10/26/20

“Fight Night”
20 Wallballs (20/14)
20 Hang Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Overhead Squats (75/55)
20/15 Calorie Row

“”Most people think they lack motivation when they really lack clarity.”” – James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today? 10 years? 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.


Sunday 10/25/20

Sunday 10/25/20

“Gas Pedal”
For Time:
15 Burpee Dumbbell Deadlifts (50’s/35’s)
1,500 Meter Row
12 Burpee Dumbbell Deadlifts (50’s/35’s)
1,200 Meter Row
9 Burpee Dumbbell Deadlifts (50’s/35’s)
900 Meter Row
6 Burpee Dumbbell Deadlifts (50’s/35’s)
600 Meter Row
3 Burpee Dumbbell Deadlifts (50’s/35’s)
300 Meter Row

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose.
Decisions = Destiny.


Saturday 10/24/20

Saturday 10/24/20

“Get Low”
3 Rounds For Time:
600 Meter Run
6 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” – Nick Saban

To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.
The goal is to be better… today.


Friday 10/23/20

Friday 10/23/20

Push Press
Heavy Set of 3

“Kick, Push”
3 Push Presses (95/65)
3 Toes to Bar
3 Calorie Row
6 Push Presses (95/65)
6 Toes to Bar
6 Calorie Row

[Add 3 Reps Every Round]



Thursday 10/22/20

Thursday 10/22/20

“Spin Move”
For Time:
800 Meter Run

3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups

800 Meter Run

3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups

800 Meter Run

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

The paradigm shift is as powerful as it is simple: every day, we wake to a chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.


Wednesday 10/21/20

Wednesday 10/21/20

Squat Snatch Complex
Heavy Complex:
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat

“Middle Management”
For Time:
40/30 Calorie Row
20 Squat Snatches (95/65)
40/30 Calorie Row

“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.


Tuesday 10/20/20

Tuesday 10/20/20

“Round and Round”
Buy-In: 90/65 Calorie Row

Max Rounds in Time Remaining:
15 Box Jump Overs (24″/20″)
12 Chest to Bar Pull-ups
9 Double Dumbbell Power Cleans (50’s/35’s)

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.



Monday 10/19/20

Monday 10/19/20

On the 1:30 x 6 Sets:
3 Thrusters

“Down to Earth”
7 Rounds For Time:
200 Meter Run
7 Thrusters (95/65)
7 Burpees

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?



Sunday 10/18/20

Sunday 10/18/20

“Triple Crown”
For Time:
1,500 Meter Row
30 Single Dumbbell Box Step-ups (75/50) (24″/20″)
30 Power Cleans (135/95)

“Comparison is the death of joy.” -Mark Twain

We are indeed out to destroy someone’s standards. Our own, of yesterday.

The opposite of comparison isn’t forfeit, failure, or complacency. It’s participation. It’s the act of joining arms with other like-minded individuals in the pursuit of our own next best version.

Saturday 10/17/20

Saturday 10/17/20

“Another One”
On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats (70/53)
12 Power Snatches (75/55)
9/7 Calorie Row

“Don’t set your heart on so many things.” -Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?

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