The latest news to keep your mind and body fit
“UNJUST BURDEN” [COMPETE]
120 Double Unders
90 foot Heavy Sandbag Carry
Train: 60 Double Unders
Sweat: 180 Singles
“Your obsessions become your possessions.” – Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
“ALL STAR SPECIAL” [COMPETE]
12 Thrusters (95/65)
800 Meter Run
9 Thrusters (115/85)
9 Chest to Bar Pull-Ups
800 Meter Run
6 Thrusters (135/95)
6 Bar Muscle-Ups
800 Meter Run
Train: 65/45, 85/55, 95/65, Pullups
Sweat: 45/25, 55/35, 65/45, Ring Rows
“I want to see it, before I believe it.”
We are visually oriented people.
We seem to trust our eyes more than our other senses.
It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.
Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.
Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.
“THE FLIP SIDE” [COMPETE]
21 Kipping Handstand Push-Ups
12 Power Snatches (95/65)
21 Bar-Facing Burpees
12 Power Snatches (95/65)
Train: DB Dumbbell Push Press, P.Sn. 65/45
Sweat: 15 Burpees, P.Sn. 45/25
[PART 1 ]”WHEELIE GOOD FRIENDS” [ALL TRACKS]
In 20 Minutes accumulate Max Calories on the Bike:
Minute 1: Partner 1
Minute 2: Partner 2
[PART 2] “MIDLINE PUMPTOWN”” [ALL TRACKS]
Tabata “Midline” (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank
“Vision is the bottleneck of effort.”
We talk a lot about effort.
It’s the gasoline that will drive us to our destination. And there is no substitute.
It’s often however not that effort is lacking when we aren’t reaching out goals… and instead, it’s a lack of direction.
There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But where they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they find themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route.
We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.
“HANGING ON A MOMENT” [COMPETE/TRAIN]
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round
Train: DU’s 1/2, 115/85, Pullups x3
Sweat: Singles x1, 85/55, Ring Rows x5
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.
A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.
The quote above gives us something to think about. Some time today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.
How we act inside that moment is the reality of our character.
“BALL DON’T LIE”
Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (20/14)
Train: 15/12 Calories
Sweat: 12/9 Calories
“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding
The reality of life is that we will hear more “no’s” than “yes’s”.
And we will fail.
But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.
We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.
DIAMOND IN THE ROUGH”
Double Dumbbell Devil’s Press (50’s/35’s)
Double Dumbbell Box Step Overs (24″/20″)
Train: C2B/Pullups, 35’s/20’s
Sweat: Ring Rows, 25’s/15’s
“The soul is like a bowl of water.” – Epictetus
It’s ok to get ruffled sometimes.
We are indeed human, and we will get emotional too.
The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can always find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.
But with disciplined focus and effort, we can regain stillness. Often faster than we think.
In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.
“BOULDER SHOULDERS” [COMPETE]
30m Handstand Walk
90 Double Unders
“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear
We won’t be fooled by how easy it can look for some.
As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.
Our greatest achievements in life will not happen by accident, but through disciplined effort.
Sometimes we’ll need action.
Sometimes we’ll need patience.
Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.
But everything we do – every rep – has a reason behind it.
We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).
“9/11 Tribute WOD”
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 KB Swings (2 pood (#70)/ 1.5 pood (#53))
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
THE MEANING BEHIND “9/11 TRIBUTE WOD”
This is an annual workout we do to honor the victims of the 9/11/01 terrorist attacks
The 2001 meter row and run represents the year
The 9 different movements represents the month
The 11 reps of each movement represent the day
THANK YOU TO ALL FIRST RESPONDERS AND THOSE WHO HELPED SAVE AS MANY PEOPLE AS POSSIBLE. MUCH LOVE TO YOU ALL
[PART 1] “IT’S NOT OVER” [COMPETE/TRAIN]
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)
[PART 2] BUILD TO A HEAVY POWER SNATCH [ALL TRACKS]
Heavy Single Power Snatch
“Build before you have to.” – James Clear
We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.
But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.
Build the skill set before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.
PART 1: FRONT SQUAT
Score = log loads across all 9 sets
PART 2:” FASTBALL”
400 Meter Run
40 Wall Balls (20/14 to a 9/10′ target)
400 Meter Run
Train: WB”s 14/10
“No one was ever wise by chance.” – Seneca
Let’s pretend we have two individuals out hiking in the woods.
The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.
One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.
On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)
Row 20/15 Calories
Ski Erg 15/12
Train: DB 35/20, Box Jumps 20/14″
Sweat: DB 25/15, Box Jumps 10″
Score: Slowest round
“Your mind is not your shoe size.” – Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)
1 Round of:
30 Overhead Squats (95/65)
100 Double Unders
Train: OHS 75/55, Single Unders x1.5
Sweat: OHS 45/30, Single Under reps same as Double Unders
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
5 Rounds For Reps:
1 Minute: Rope Climbs (15ft)
1 Minute: Dumbbell Snatches (70/50)
1 Minute: Calorie Row
1 Minute Rest
Train: Sub Pullups for Rope Climbs, DB Snatches 50/35
Sweat: Sub Ring Rows for Rope Climbs, DB Snatches 30/20
CLASS TIMES ON LABOR DAY are 7am, 8am & 9am
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
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