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The latest news to keep your mind and body fit

Friday 9/18/20

Friday 9/18/20

“Litter Box”
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)


“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.

 

Thursday 9/17/20

Thursday 9/17/20

Weighted Pull-up
Build to a Heavy Set of 3

Weighted Strict Ring Dip
Build to a Heavy Set of 3

“Up & Under”
AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders

[Climb By 3 Reps Each Round]


“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.

 

Wednesday 9/16/20

Wednesday 9/16/20

“Big Clean Complex”
6 Sets For Load:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk


“Discipline is choosing between what you want now, and what you want most.” -Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

 

Tuesday 9/15/20

Tuesday 9/15/20

“Do Less”
For Time:
1,200 Meter Run
2,000 Meter Row
100 Double Unders
50 Toes to Bar


“Culture eats strategy for breakfast.” -Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

 

Monday 9/14/20

Monday 9/14/20

“Speed Demon”
AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)


“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.

 

Sunday 9/13/20

Sunday 9/13/20

“Window Shopper”
In a 15-Minute Window:
Max 10m Shuttle Runs

Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (50’s/35’s)
10 Wallballs (20/14)


“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” –Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Saturday 9/12/20

Saturday 9/12/20

“Dead Meat”
For Time:
1 Mile Run
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
800 Meter Run
35 Box Jumps (24″/20″)
35 Deadlifts (185/135)
400 Meter Run
20 Box Jumps (24″/20″)
20 Deadlifts (185/135)


“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.

Friday 9/11/20

Friday 9/11/20

“Never Forget”
For Time:
Buy-In: 2001 Meter Row

Directly Into…

4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups


“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom. -Rudolph W. Giuliani (December 31, 2001)

19 years ago, we underwent a tragic loss. 19 years ago, we became stronger than it ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason. It’s highly personal. It feels borderline wrong. It’s painful to even consider.

But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day. But what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy, “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

Thursday 9/10/20

Thursday 9/10/20

“Double Agent”
3 Rounds For Time [30 Minute Cap]:
800 Meter Row
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs (24″/20″)


“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Wednesday 9/9/20

Wednesday 9/9/20

“20 Questions”
For Time:
20 Power Cleans (95/65)
20 Thrusters (95/65)
20 Push Press (95/65)
20 Hang Power Snatches (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)

On the Minute: 5 Burpees


“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.

Tuesday 9/8/20

Tuesday 9/8/20

“The Ocho”
On the 4:00 x 8 Rounds:
20/15 Calorie Row
200 Meter Run


“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.

Monday 9/7/20

Monday 9/7/20

“Big Baller”
AMRAP 18:
50 Wallballs (20/14)
40/30 Calorie Row
30 Deadlifts (225/155)
20 Double Dumbbell Push Presses (50’s/35’s)
10 Dumbbell Renegade Rows (50’s/35’s)


“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

*Today, Monday Labor Day class times are 7am, 8am & 9am only

Sunday 9/6/20

Sunday 9/6/20

“No Handlebars”
For Time:
1,500/1,200 Meter Row
100 Double Unders
800 Meter Run
100 Double Unders
1,500/1,200 Meter Row


“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. Sometime 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.

*This Monday Labor Day class times are 7am, 8am & 9am only

Saturday 9/5/20

Saturday 9/5/20

“Mirror, Mirror”
For Time:
800 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
400 Meter Run
40 Strict Pull-ups
400 Meter Run
21 Dumbbell Squat Cleans (50’s/35’s)
800 Meter Run


“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short. There’s no time to bunt. Let’s swing for the fences.

*This Monday Labor Day class times are 7am, 8am & 9am only

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