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Tuesday 4/13/21

Tuesday 4/13/21

“Single Tasking…Kinda”

AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35) (24/20″)
12 Single-Arm Dumbbell Clean & Jerk (50/35)

Intermediate:
AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (40/30) (20/16″)
12 Single-Arm Dumbbell Clean & Jerk (40/30)

Novice:AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs 10″
12 Single-Arm Dumbbell Clean & Jerk (20/15)


“The grass isn’t greener on the other side. The grass is greener where you water it.”

What if someone told you that everything you need to succeed in your goals is right in front of you?

It might be hard for us to believe them. But why?

Comparison is often the reason. We look to someone who has already reached their success, and we convince ourselves that what we have just isn’t enough. It can cut us at the knees, as we now run the risk of never even trying with what we are, and where we are, today.. Roadblocked, by our own comparisons.

But what if someone tells you the same thing, and, you don’t have the opportunity to compare? That its a new endevour the world has never seen?

The illusion of the “greener grass” is nothing but a trap. There’s only delay and cancellation as results. It’s a distraction from the single resource that truly matters: hard work.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

Monday 4/12/21

Monday 4/12/21

“Acid Reflux”
5 Rounds For Time:
15 Chest to Bar Pull-ups
20/15 Calorie Row (Bike 12/9)
9 Thrusters (95/65)

Intermediate:
15 Pullups
20/15 Cal Row (Bike 12/9)
9 Thrusters (75/55)

Novice:
15 Ring Rows or Banded Pullups
12/9 Calorie Row (Bike 9/7)
9 Thrusters (45/30)

BOX BRIEF

“When doing your risk analysis, how do you measure the risk of doing nothing?”

There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.

Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.

A lens to view these decisions through, is to put us 10 years from now.
What is is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?

Sometimes the biggest risk is never taking one.
Sometimes we just need to jump, and build our wings on the way down.

Sunday 4/11/21

Sunday 4/11/21

“Annie On The Run”

For Time:
50-40-30-20-10*
Double-Unders
Abmat Sit-Ups
*After every round, complete a 200m run carrying a medicine ball (20/14)

INTERMEDIATE
For Time:
35-25-15-10-5*
Double-Unders
50-40-30-20-10
Abmat Sit-Ups
*After every round, complete a 200m run carrying a medicine ball (20/14)

NOVICE
For Time:
50-40-30-20-10*
Single-Unders
Abmat Sit-Ups
*After every round, complete a 200m run


“It’s not that I’m so smart, it’s that I stay with problems longer.” – Albert Einstein

Adaptation is our most powerful weapon.
And it’s not limited to what we do inside the gym.

When we think back to a workout, where we spur adaptation, we can all agree that it’s quite the experience. And it’s freaking hard (which is why we love it). When we are working through something on the cerebral level, shouldn’t we expect a similar struggle?

Both for mind and body… this is where the magic happens.
Inside the gym and out, embrace challenges one and the same.
A chance to learn, grow, and come back even stronger than before.

Saturday 4/10/21

Saturday 4/10/21

“Fish Out of Water”

For Time:
2,000 Meter Row
10 Rounds of “The Chief” (155/105)

1 Round of “The Chief”:
3 Power Cleans
6 Push-Ups
9 Air Squats

INTERMEDIATE
For Time:
Row 2000 Meters
Straight into…
10 Rounds of “The Chief” (115/85)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

NOVICE
For Time:
Row 1000 Meters
Straight into…
6 Rounds of “The Chief” (45/35/)

1 Round of “The Chief”:
3 Hang Power Cleans
5 Modified Push-ups (elevate pressing surface)
7 Air Squats (to a medicine ball)


“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt”

Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

It’s perhaps because success isn’t a finish line. And that true success is a life-long journey. And rent is due, every day.

Friday 4/9/21

Friday 4/9/21

“Napalm”

2 Rounds for Time
10 Muscle-Ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)

INTERMEDIATE
2 Rounds for Time:
5 Muscle-Ups OR 10 Muscle-Up Transitions
20 Bar-Facing Burpees
30 Deadlifts (185/135)
40 Wallballs (14/10)

NOVICE
2 Rounds for Time:
10 Muscle-Up Transitions
12 Bar-Facing Burpees
20 Deadlifts (45/35)
25 Wallballs (12/10/)


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

If we can frame pain for what it is, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. A massive edge when seen through the right lens. Few things in the world can get a human being to move faster than pain.

We recognize to do anything great, it’s going to be temporarily uncomfortable. It’s going to take the grit and grind that we all know. What this is far from however, is suffering. Suffering is a state of mind that takes hold when we don’t understand why we’re feeling pain.

Pain is mandatory, suffering is optional.

Thursday 4/8/21

Thursday 4/8/21

“Bench Pyramid”

Heavy Day (Upper Body)
For Load
6-4-2-2-2-4-6
Bench Press
:30 Seated L-Sit between each set

INTERMEDIATE
For Load
6-4-2-2-2-4-6
Bench Press
:30 Seated L-Sit between each set

NOVICE
For Load
10-6-4-4-4-6-10 (lighten the load, focus on practice)
Bench Press
:30 Seated L-Sit between each set


“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

There’s a reason why we are still here on Earth. We adapted.

Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rather be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.

Wednesday 4/7/21

Wednesday 4/7/21

“Rugrats Gone Wild”

Every 3:00 x 5 Rounds
9 Box Jump Overs (24″/20″)
12 Double Dumbbell Front Squats (50/35#)
15/12 Calorie Row

INTERMEDIATE
Every 3:00 x 5 Rounds
9 Box Jump Overs (24″/20″)
12 Dumbbell Front Squats (35/25#)
15/12 Calorie Row

NOVICE
Every 3:00 x 5 Rounds
7 Box Jump w/ Step Down (20/12″)
9 Dumbbell Front Squats (20/10)
12 Calorie Row


“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Tuesday 4/6/21

Tuesday 4/6/21

“This Little Gym Piggy”

3 Rounds For Time:
400 Meter Run
24 Overhead Medball Abmat Sit-Ups
12 Clean and Jerks (135/95)*

INTERMEDIATE
3 Rounds For Time:
400 Meter Run
24 Overhead Medball Abmat Sit-Ups
12 Clean and Jerks (95/65)

NOVICE
3 Rounds For Time:
200 Meter Run
24 Abmat Sit-Ups
12 Clean and Jerks (35/15-lb/or light Dumbbells)


“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins

Something we can all agree on: anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.

Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?”

Monday 4/5/21

Monday 4/5/21

“Over and Out”
“OVER AND OUT”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

*repeat 8/17/20

INTERMEDIATE
For Time:
20 Power Snatches (75/55)
20 Lateral Barbell Burpees
20 Overhead Squats (75/55)
20 Lateral Barbell Burpees
20 Squat Snatches (75/55)

NOVICE
For Time:
20 Hang Power Snatch (15-lb/PVC Pipe)
10 Lateral Barbell Step-Over Burpees
20 Overhead Squats (15-lb/PVC Pipe)*
10 Lateral Barbell Step-Over Burpees
20 Hang Power Snatch + OHS (15-lb/PVC Pipe)*
*Squat to a target/medball


“Ductus Exemplo”

The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.

Sunday 4/4/21

Sunday 4/4/21

“Catch Fire”
3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge


“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein

If our world is full of joy, that’s our own construction.

If our world is full of desperation, that’s our own construction.

Whatever our world is, is a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

Saturday 4/3/21

Saturday 4/3/21

“Casino Royale”
AMRAP 20:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
20/15 Calorie Row

Intermediate: 65/45
Novice: 45/30


“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen

When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.

Although expression skills is part of communication, it’s one half at best. Great communicators are far better listeners, than speakers.

“Empathy” is the focus in great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgement, and fully present to connect.

The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.

Friday 4/2/21

Friday 4/2/21

“Muscle Memory”
5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups

Intermediate: 85/65
Novice: 65/45


“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Earlier this week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes is us the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations… we’ll have that choice. To be bitter and upset, or to learn.

Danger, Opportunity, Choice.

Thursday 4/1/21

Thursday 4/1/21

“Midline Miles”
For Time:
50 AbMat Sit-ups
200 Meter Run
50 AbMat Sit-ups
400 Meter Run
50 AbMat Sit-ups
800 Meter Run
50 AbMat Sit-ups
1 Mile Run


“You’re remembered for the rules you break.” – General MacArthur

There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.

Wednesday 3/31/21

Wednesday 3/31/21

“Wiped Clean”
On the 4:00 x 5 Rounds:
30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks (115/85)

Intermediate: 85/65
Novice: 65/45


“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

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