Monday 09/20/2021

WOD
"TIPPY TOES"
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run

Cool Down
1:00 Couch Stretch (R/L)
1:00 Standing Calf Stretch (R/L)
1:00 Straddle Stretch

## DAILY MINDSET

###### “Bread today is better than cake tomorrow” - Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:

That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says - “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the *next one*. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even *harder now* to get my technique even better.

Now purely for thought - take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.

Saturday 09/18/2021

WOD
In Teams of 2:
**[0:00-6:00]
****6:00 AMRAP: **
12 Thrusters (95/65) 
12 Pull-ups

**[6:00-11:00]
**800 Meter Run

**[11:00-17:00]
****6:00 AMRAP: **
9 Thrusters (115/85) 
9 Chest to Bar Pull-ups

**[17:00-21:00]
800 Meter Run 

**[21:00-26:00]**
**6:00 AMRAP: **
6 Thrusters (135/95) 
6 Bar Muscle-ups 

**[26:00-31:00]**
800 Meter Run
* Share the workout as needed. Break the run as needed.
* This would require a 4:00 or less 800m Run - adjust the distance as needed.
* Score = Time it takes to complete the workout mins total reps in seconds from that time.

# DAILY MINDSET
**“I want to see it, before I believe it.”**
We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

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.