Friday 09/17/2021

WOD
"THE FLIP SIDE"
For Time
3 Rounds: 
21 Double Dumbbell Push Press 50#/35# (Kipping Hand Stand Push Ups for Rx+)
12 Power Snatches 95#/65#

Directly Into...

3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches 95#/65#

# DAILY MINDSET
“There will never be better you, than you.”
There is a lot to be said about authenticity.

The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”

If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Thursday 09/16/2021

WOD 1
"WHEELIE GOOD FRIENDS"
In Teams of 2:
In 20 Minutes accumulate Max Calories on the Bike: 
Minute 1: Partner 1 
Minute 2: Partner 2

Score = The number of calories accumulated in 20 minutes

WOD 2
"MIDLINE PUMPTOWN"
Tabata "Midline" (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
Tabata Side Plank (Right) 
Tabata Side Plank (Left) 
Tabata Hollow Hold 
Tabata Front Plank

Score: Check the Box (no score)

[Rest 1:00]

Tabata "PumpTown" (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
DB Curls 
DB Tricep Extensions 
DB Bent-Over Rows
DB Strict Press 

Hold one DB in both hands for all movements
Use a DB that is heavy enough to give you a trip PUUUUUUMPTOWN!!!
Score = Log combined reps after each round. Score is sum total of all four rounds.

# DAILY MINDSET
**"Vision is the bottleneck of effort.”**
We talk a lot about effort.
It’s the gasoline that will drive us to our destination. And there is no substitute.
It’s often however not that effort is lacking when we aren’t reaching out goals… and instead, it’s a lack of direction.

There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But *where* they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they find themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route.

We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.

Wednesday 09/15/2021

WOD
"HANGING ON A MOMENT"
5 Rounds For Time:
60 Double Unders 
9 Hang Power Cleans 155#/105#
1-2-3-4-5 Rope Climbs 

Rest 1 Minute After Each Round

# DAILY MINDSET
**“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. Some time 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.

Tuesday 09/14/2021

WOD
"BALL DON'T LIE"
Every 2 Minutes Until 150 Reps: 
18/14 Calorie Row 
Max Wall Balls 20"/14"

Score = Time it takes to complete the workout

# DAILY MINDSET
**“Do not fear failure. But be terrified of regret.” - Ashley Soughtley Spaulding**
The reality of life is that we will hear more “no’s” than “yes’s”.

And we will fail.

A lot.

But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.

We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.