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The latest news to keep your mind and body fit

Tuesday 6/23/20

Tuesday 6/23/20

“Hot Route”
AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)


“There is but one degree of commitment; total.” – Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.

Monday 6/22/20

Monday 6/22/20

“7-on-7”
AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups


“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardo DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.

The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all.

The one person that will stop of us from doing what we want to do, looks back at us in the mirror.
It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.

It’s you versus you.

Sunday 6/21/20

Sunday 6/21/20

“Wallflower”
AMRAP 15:
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold


“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We have a choice – to believe that life is happening to us, or that we are fully in control.

That life is by accident, or, that life is a direct reflection of the choices that we make. We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story, that we are the writers of our script.

At the end of the day, are we going to allow our life to be dictated to us by chance, or by choice?

Saturday 6/20/20

Saturday 6/20/20

“Groundhog Day”
For Time:
600 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
400 Meter Run
30 Weighted Jumping Squats (50/35)
200 Meter Run with Dumbbell (50/35)
30 Weighted Jumping Squats (50/35)
400 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
600 Meter Run


“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Ping

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires to be. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. If our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, if we carefully do it, we can get the playdough to soften. One droplet of water at a time, with patience, it starts to move again. The playdough is restored, and takes whatever shape it wants next.

What is important here is that the playdough, even when in its most hardened state… was always playdough.

Friday 6/19/20

Friday 6/19/20

“Cookie Monster”
AMRAP 15:
20 Alternating Dumbbell Power Snatches (50/35)
40 Double Unders
20 Burpees
40 Double Unders


“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris

It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present is ironically the most challenging of the three.

Depression is when we dwell on the past. Anxiety is the fear of the future. And neither lead to happiness.

Happiness is not something we find in the past, and it’s definitely not something we postpone for the future. It is something we design for the present.

Thursday 6/18/20

Thursday 6/18/20

“Cash Back”
50-35-20-35-50:
AbMat Sit-ups

After Each Round:
10 Double Dumbbell Push Press (50’s/35’s)
50 Meter Double Dumbbell Walk*

* 1 Arm Overhead + 1 Arm at Hang


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

In a world where opinions flow so freely, the discussions run deep and far on what we “should” be doing in our lives. Yet with such (healthy) discussion and debate, we can find drama, confusion, and blurred lines. And in that, we paralyze ourselves to actually doing… anything. It starts, and ends, as purely a discussion.

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

Wednesday 6/17/20

Wednesday 6/17/20

“Speed Dating”
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Dumbbell Movement (50’s/35’s)

Rest 1 Minute Between Rounds

Round 1: Double Dumbbell Power Cleans
Round 2: Double Dumbbell Front Squats
Round 3: Double Dumbbell Hang Squat Cleans
Round 4: Double Dumbbell Power Clean and Jerks
Round 5: Double Dumbbell Clusters


“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

There is a difference between understanding what we need to do, and actually doing it.

Most people don’t have an issue knowing what they need to do. They make goals, lists, priorities, to-do’s. But despite it being buttoned up on paper – the separation lies in execution.

We anticipate the work of the entire project, and… it becomes paralyzing. In those moments, we need to remind ourselves that we aren’t looking to gather the energy to finish. We are looking to gather the energy to just start. Whether it’s the search of a new job, a new PR, or even a significant other, we just need to take that first step in the process. The rest has its way of falling into place. For an object in motion, tends to stay in motion.

Tuesday 6/16/20

Tuesday 6/16/20

“Pay Dirt”
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)


“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

Wishbone: The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?

Backbone: The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.

Funnybone: The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.

 

Monday 6/15/20

Monday 6/15/20

“thank u, next”
5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Thrusters (50/35)

Directly Into…

5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Overhead Squats (50/35)


“Whzen you have to make a choice and you don’t make it, that itself is a choice.” – William James

Every day, we are either moving to, or away from our goals. There is no such thing as standing still. When we wait to “tomorrow”, whether it’s valid or not, we’re taking action.

In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on the things we didn’t.

Will our life be determined by action, or inaction? Will our life be on purpose, or by accident?

Sunday 6/14/20

Sunday 6/14/20

“Little Giants”
5 Giant Sets:
10 Double Dumbbell Romanian Deadlifts
15 Plank-ups
20 Weighted Glute Bridges
25 AbMat Sit-ups

Rest 1 Minute Between Rounds


“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill

Everyone hears things.
But not everyone listens.

Just hearing the words of another is to scratch the surface. It’s often here where we can turn into our own thoughts, thinking about what we are going to say next. The listening has stopped at this point, as the focus is elsewhere now. We’re simply now awaiting for our turn to speak.

What if we changed those efforts around? Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating and taking their perspective. It is said that 80% of communication is non-verbal.

Listen not with the intention to respond, but with the intention to understand.

 

Saturday 6/13/20

Saturday 6/13/20

“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge


“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth” – Marcus Aurelius

We’ve all had those moments where we “hear what we want to hear”. It brings light to how powerful our perceptions can be. And a humble reminder that it’s not so easy to truly be open-minded. We will have opinions and biases, as human beings. But the only time these opinions and biases do us wrong, is when we believe they are facts.

Are there things we do throughout our day, just because we have in the past?
Or because someone else has shown/told us to do so?
If we “accept”, for example, our habits, we become blind to potential improvements.

Is there something we can change for the better in our lives? If there is no right or wrong, and everything is opinion and perspective, where can we put some more thought, potentially leading to a better way?

 

Friday 6/12/20

Friday 6/12/20

“Double Knot”
For Time:
100 Double Unders
21 Strict Pull-ups
21 Double Dumbbell Squat Cleans (50’s/35’s)
75 Double Unders
15 Strict Pull-ups
15 Double Dumbbell Squat Cleans (50’s/35’s)
50 Double Unders
9 Strict Pull-ups
9 Double Dumbbell Squat Cleans (50’s/35’s)


“Everyone makes mistakes. Not everyone owns them.”

Learning starts with ownership.

No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and moving parts. But even there, even when it’s easy to blame the situation or another… let’s look inward.

To ask ourselves the simple question – “What could I have done better?” The pitfall is to think of what others could do, but that’s the immediate back door out of improvement. Everything starts with taking responsibility.”

 

Thursday 6/11/20

Thursday 6/11/20

“Sleepy Hollow”
8 Rounds:
:20 Seconds Single Arm Strict Press (Left)
:10 Seconds Rest
:20 Seconds Hollow Rocks
:10 Seconds Rest
:20 Seconds Single Arm Strict Press (Right)
:10 Seconds Rest
:20 Seconds Walkout Push-ups
:10 Seconds Rest


“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.” – Mohammed Ali

One of the greatest to enter the boxing ring summarizes his legacy in a single sentence.

Who we are today, is a direct reflection of our choices yesterday. And who we will become tomorrow, will be a reflection of the choices we make today. There’s no talent here. No born ability. Only choices.

 

Wednesday 6/10/20

Wednesday 6/10/20

“Garage War”
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters (50’s/35’s)
1 Minute Double Dumbbell Power Cleans (50’s/35’s)
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses (50’s/35’s)
1 Minute Burpees
1 Minute Rest


“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius

When obstacles arise, we often find ourselves at a crossroad. One option is that we can allow the adversity to adjust our goal, moving into a state of compromise. The other option is that we keep the destination… and adjust the sails.

If our reaction under adversity is to compromise the goal and make it a bit easier, we’re now simply continuing on to “check the box”. But goals aren’t meant to be checked – they are meant to change us. And anything of that magnitude is going to be mother-freaking-hard.

Let’s make it part of our identity – when times get hard, we go harder.

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