Wednesday 09/22/2021

WOD
"SK8ER"
AMRAP 8:
15 Deadlifts 135#/95#
12 Box Jump Overs 24"/20"
9 Push Jerks 135#/95#

Rest 4 Minutes 

AMRAP 8:
15 Deadlifts 115#/85#
12 Box Jump Overs 24"/20"
9 Push Jerks 115#/85#

*Score is total reps.

Cool Down
**MOBILITY**
1:00 Pigeon Pose on Box (L)
1:00 Pigeon Pose on Box (R)
1:00 Child’s Pose on Box

## DAILY MINDSET

**“If failure is not an option, neither is success.”**

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.

There’s no time to bunt.

Let’s swing for the fences.

Tuesday 09/21/2021

WOD
"DOUBLE STUFFED"
4 Rounds For Time:
400 Meter Row
80 Double Unders
12 Dumbbell Hang Squat Cleans 50#/35#

Cool Down
**MOBILITY**
1:00 Child’s Pose
1:00 Seated Quad Stretch (L)
1:00 Seated Quad Stretch (R)
1:00 Pigeon Pose (L)
1:00 Pigeon Pose (R)

## DAILY MINDSET

**“75% Emotional, 25% Physical”**

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind. 

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.