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Saturday 6/12/21

Saturday 6/12/21

“CHESTY PARTNER PULLER”
PARTNER WORKOUT
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Lateral Erg Burpees

*The Push Jerk loading will increase every round. The reps will stay the same (30):
Round 1 = 115/75
Round 2 = 135/95
Round 3 = 155/105
Round 4 = 185/125
*Break-up the cals/reps with your partner however you like

### MODIFICATION #1
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
15 Pull-ups
30 Lateral Erg Burpees

Round 1 = 75/55
Round 2 = 95/65
Round 3 = 115/85
Round 4 = 135/95

### MODIFICATION #2
AMRAP 25:
30/24 Calorie Row
30 Push Jerks (75/55)
30 Jumping Pull-ups
30 Lateral Erg Burpees

 


“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

 

Friday 6/11/21

Friday 6/11/21

“SQUEAKY CLEAN”
3 Rounds For Time:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

### MODIFICATION #1
3 Rounds For Time:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell 95/65

### MODIFICATION #2
3 Rounds For Time:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell 65/45


“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

 

 

Thursday 6/10/21

Thursday 6/10/21

“SOUP SANDWICH”
For Time:
10 MU, 50 Sit-Ups, 25 HSPU
8 MU, 40 Sit-Ups, 20 HSPU
6 MU, 30 Sit-Ups, 15 HSPU
4 MU, 20 Sit-Ups, 10 HSPU

### MODIFICATION #1
**For Time:**
10 Muscle-Up Transitions, 50 Sit-Ups, 15 Handstand Push-Ups
8 Muscle-Up Transitions, 40 Sit-Ups, 12 Handstand Push-Ups
6 Muscle-Up Transitions, 30 Sit-Ups, 9 Handstand Push-Ups
4 Muscle-Up Transitions, 20 Sit-Ups, 6 Handstand Push-Ups

### MODIFICATION #2
**For Time:**
10 Burpee Jumping Pull-Ups, 40 Sit-Ups, 25 DB Strict Press
8 Burpee Jumping Pull-Ups, 30 Sit-Ups, 20 DB Strict Press
6 Burpee Jumping Pull-Ups, 20 Sit-Ups, 15 DB Strict Press
4 Burpee Jumping Pull-Ups, 10 Sit-Ups, 10 DB Strict Press


“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

 

Wednesday 6/9/21

Wednesday 6/9/21

“CHECK IN THE BOX”
AMRAP 18:
Buy-In: 2000/1800m Row

Max Rounds With Time Remaining:
2 Power Snatches (115/85)
4 Overhead Squats (115/85)
8 Box Jump Overs (30″/24″)

### MODIFICATION #1
**AMRAP 18:**
Buy-In: 2000/1800m Row

Max Rounds With Time Remaining:
2 Power Snatches (95/65)
4 Overhead Squats (95/65)
8 Box Jump Overs (24″/20″)

### MODIFICATION #2
**AMRAP 18:**
Buy-In: 1800/1500m Row

Max Rounds With Time Remaining:
2 Power Snatches (65/45)
4 Overhead Squats (65/45)
8 Box Step-Overs (24″/20″)


“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

 

Tuesday 6/8/21

Tuesday 6/8/21

“PEDAL PUSHER”
On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400m Run
12 Toes-to-Bar

### MODIFICATION #1
**On the 5:00 x 5 Rounds:**
12/9 Calorie Assault Bike
400m Run
8 Toes-to-Bar

### MODIFICATION #2
**On the 5:00 x 5 Rounds:**
10/7 Calorie Assault Bike
400m Run
12 Hanging Knee Raises


There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

 

Monday 6/7/21

Monday 6/7/21

“DIRTY LAUNDRY”
For Time:
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees

Directly Into…

3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees

### MODIFICATION #1
**For Time:**
**3 Rounds:**
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees

Directly Into…

**3 Rounds:**
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees

Kilos = [43/29]

### MODIFICATION #2
**For Time:**
**3 Rounds:**
15 Power Cleans (64/45)
12 Thrusters (65/45)
9 Bar-Facing Step-Over Burpees

Directly Into…

**3 Rounds:**
15 Power Cleans (65/45)
12 Thrusters (65/45)
9 Bar-Facing Step-Over Burpees


“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

 

Sunday 6/6/21

Sunday 6/6/21

“THE RINGER”
AMRAP 12:00
3 Strict Muscle-Up
6 Front Rack Lunges (115/85)
12 GHD Sit-Ups

MODIFICATION #1
6 Muscle-Up Transitions (low rings)
6 Front Rack Lunges (95/65)
12 GHD Sit-Ups

MODIFICATION #2
3 Burpee Pull-Ups
6 Front Rack Lunges (65/45)
12 MB Overhead Sit-Ups (14/10)


“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.

Saturday 6/5/21

Saturday 6/5/21

“EVERYTHING IN MODERATION”
AMRAP 20:
200m Run
7 Deadlifts (225/155)
7/5 Calorie Bike

### MODIFICATION #1
AMRAP 20:
200 Meter Run
7 Deadlifts (165/115)
7/5 Calorie Bike

### MODIFICATION #2
AMRAP 20:
200 Meter Run
10 Deadlifts (95/65)
7/5 Calorie Bike


“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

Friday 6/4/21

Friday 6/4/21

“UGLY SWEATER”
For Time:
2 Rounds
90/70 Calorie Row
70 Wall Ball Shots (20/14)
50 Power Snatches (75/55)
30 Burpee Box Jumps (24″/20″)

### MODIFICATION #1
**2 Rounds:**
80/60 Calorie Row
60 Wallballs (14/10)
40 Power Snatches (75/55)
20 Burpee Box Jumps (24″/20″)

### MODIFICATION #2
**2 Rounds:**
70/50 Calorie Row
50 Wallballs (10/8)
30 Power Snatches (55/35)
15 Burpee Box Jumps (24″/20″)


“Every strike brings you closer to your next home run.” – Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

Thursday 6/3/21

Thursday 6/3/21

“HEAVY DAY – BACK SQUAT”
For Load:
3-3-3-3-3-3-3-3-3-3

### MODIFICATION #1
**For Load**
5-5-5-3-3-3-3-5-5-5
*increased volume for exposure with lighter loads*


“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Wednesday 6/2/21

Wednesday 6/2/21

PART 1: “BUILD TO A HEAVY SINGLE CLEAN & JERK”
From 0:00-10:00
EMOM 10:00
1 Clean & Jerk
Minutes 1-5 (Warm-Ups)
Minutes 6-10 (Work Sets)

PART 2. “POWER HOUR”
@13:00
For Time:
50 Clean and Jerks (115/85)
[Every minute, starting at 0:00 perform: 20 Double-Unders]

### MODIFICATION #1
**For Time:**
50 Clean and Jerks (95/65)
*(On the Minute: 10 Double-Unders)*

### MODIFICATION #2
**For Time:**
50 Clean and Jerks (65/45)
*(On the Minute: 35 Single-Unders)*
*Score = Total time to complete all 50 Clean and Jerks


“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.

Tuesday 6/1/21

Tuesday 6/1/21

“LET IT BURN”
On the 3:00 x 10 Rounds:
15/12 Calorie Row
12/9 Calorie Bike

### MODIFICATION #1
On the 3:00 x 10:
12/10 Calorie Row
10/7 Calorie Bike (or 12/10 Erg)

### MODIFICATION #2
On the 3:00 x 10:
10/8 Calorie Row
8/6 Calorie Bike (or 12/8 Erg)


“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

How often do we rush to finish line?
Immediately turning to the next, only to rush once again?

The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

Monday 5/31/21

Monday 5/31/21

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


“Murph” is a hero wod in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Sunday 5/30/21

Sunday 5/30/21

“CLIP ART”
On the 4:00 x 5 Rounds:
:30 Hollow Hold
30 Abmat Sit ups
In Time Remaining Bike For Calories

### MODIFICATION 1
**On the 4:00 x 5 Rounds:**
:30 Knee-Tucked Hollow Hold
30 Abmat Sit ups
In Time Remaining Bike For Calories

### MODIFICATION 2
**On the 4:00 x 5 Rounds:**
:30 Knee-Tucked Hollow Hold
20 Abmat Sit ups
In Time Remaining Bike For Calories


“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

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