Friday, 30 October 2020

DAILY MINDSET **“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”** If you’re human, you’ve felt the burn of waiting too long. Felt the pain of a missed opportunity, not due to action, but mis-action. It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse. Just start. Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too

Thursday, 29 October 2020

DAILY MINDSET **“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. WD > WS. Metcon "Time After Time" AMRAP 5: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Rest 1 Minute AMRAP 5: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 1 Minute AMRAP 5: 5 Chest to Bar Pull-ups 10 Push-ups 15 Air Squats

Wednesday, 28 October 2020

DAILY MINDSET **“Choices reveal our intentions.”** Every choice we make today is a vote in a certain direction. If we choose to hit the snooze button today, we are more likely to hit it again tomorrow. If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow. If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives. We realize that the choices we make ultimately will result in the person we become. Accountable to our thoughts, responsible to our actions. Metcon "Paul Bunyan" AMRAP 15: 60 Double Unders 20/15 Calorie Assault Bike 15 Deadlifts (225/155)

Tuesday, 27 October 2020

DAILY MINDSET **“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson** “Satisfied” feels like a dangerous word. As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword. We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next. The call to action is to appreciate where we are today. To

Monday, 26 October 2020

DAILY MINDSET **""Most people think they lack motivation when they really lack clarity."" - James Clear** Rowing harder doesn't help if the boat is headed in the wrong direction. When was the last time you sat quietly on where you would be in a year from today? 5 years from today? 10 years? 20 years? It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into. This is where working harder meets working smarter. In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we

Thursday, 22 October 2020

DAILY MINDSET **“Integrity is not a noun. It’s a verb.”** Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is - as not everyone acts with so. The paradigm shift is as powerful as it is simple: every day, we wake to a chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”. Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as m

Wednesday, 21 October 2020

DAILY MINDSET **“Seek not good from without; seek it within yourselves, or you will never find it.” - Epictetus** When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses. A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us *options*. When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It open

Tuesday, 20 October 2020

DAILY MINDSET **“Champions don’t blame the tools they’ve been given. Champions sharpen them.”** Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe. It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work. Never whine. Never complain. Never make excuses. "Round and Round" AMRAP 16: Buy-In: 75/50 Calorie Assault Bike Max Rounds in Time Remaining: 15 Box Jump Overs (24"/20") 12 Chest to Bar Pull-ups 9 Double Dumbbe

Monday, 19 October 2020

DAILY MINDSET **“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams** How does an echo start? With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore. It’s called the “changing of the echoes”, and it starts with a single tiny noise. Will we start one today? Thrusters On the 1:30 x 6 Sets: 3 Thrusters "Down to Earth" 7 Rounds For Time: 200 Meter Run 7 Thrusters (95/65) 7 Burpees

Friday, 16 October 2020

DAILY MINDSET **“Comparison is the death of joy.” -Mark Twain** We are indeed out to destroy someone’s standards. Our own, of yesterday. The opposite of comparison isn’t forfeit, failure, or complacency. It’s participation. It’s the act of joining arms with other like-minded individuals in the pursuit of our *own next best version*. "Triple Crown" For Time: 3,000 Meter Assault Bike 30 Single Dumbbell Box Step-ups (70/50) (24"/20") 30 Power Cleans (135/95)

Thursday, 15 October 2020

DAILY MINDSET **“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 plat

Wednesday, 14 October 2020

cherry picker 1) Person who choses easy tasks over challenging ones. c/o the urban dictionary. Yeah no. There's a time and a place for people who do that. And this isn't the time or the the place. "Again and Again" On the 10:00 x 3 Rounds: 400 Meter Run 30/24 Calorie Row 200 Meter Wreck Bag Run (50/35) 20 Double Dumbbell Squats (50's/35's)

Tuesday, 13 October 2020

How many apples grow on a tree? Answer is below! "Push Pop" 4 Rounds For Time: 800 Meter Assault Bike 16 Toes to Bar 8 Push Jerks (165/115) All of them!

Monday, 12 October 2020

**“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. Power Clean On the 1:30 x 6 Sets 3 Power Cleans "Tidying Up" AMRAP x 15 15 Power Cleans (95/65) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders

Thursday, 08 October 2020

**“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 c

Wednesday, 07 October 2020

**“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

Tuesday, 06 October 2020

“I do not care so much what I am to others as I care what I am to myself.” ― Michel de Montaigne Pride. Pride is defined as: 1. a feeling or deep pleasure or satisfaction derived from one's own achievements, the achievements of those with whom one is closely associated, or from qualities or possessions that are widely admired. 2. confidence and self-respect as expressed by members of a group, typically one that has been socially marginalized, on the basis of their shared identity, culture, and experience. What are you most proud of? Think about it. The wod is below. "Power Outage" AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (115/85) 4 Burpee Box Jump Overs (24"/20") Rest 5 Minutes A

Monday, 05 October 2020

“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals.” ― E. James Rohn "Bamm-Bamm" AMRAP 20: 50 Wallballs (20/14) 40 Alternating Dumbbell Snatches (50/35) 30/24 Calorie Assault Bike 20 Toes to Bar

Friday, 02 October 2020

“‎Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself-and be lenient to everybody else.” ― Henry Ward Beecher "Knock on Wood" 3 Rounds For Time [25 Minute Cap]: 30 Power Snatches (75/55) 30 Box Jump Overs (24"/20") 30 Pull-ups 30/24 Calorie Row

Thursday, 01 October 2020

“FALLING IN LOVE WITH OCTOBER Leaves descending to the ground, Orange, magenta, green & brown The cool crisp breezes in the air, Autumn season must be here” ― Charmaine J Forde "Pardon the Interruption" AMRAP 16: Max Calorie Assault Bike [On the 0:00]: 21 Kettlebell Swings (53/35) [On the 2:00]: 21 AbMat Sit-ups [On the 4:00]: 21 Kettlebell Swings (53/35) [On the 6:00]: 21 AbMat Sit-ups [On the 8:00]: 21 Kettlebell Swings (53/35) [On the 10:00]: 21 AbMat Sit-ups [On the 12:00]: 21 Kettlebell Swings (53/35) [On the 14:00]: 21 AbMat Sit-ups

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