Friday 09/24/2021

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WOD
"ARMS WIDE OPEN"
For Time:
30 Hang Power Snatches 75#/55#
30 Double Dumbbell Push Press 50#/35# (Sub Handstand Push Ups for Rx+)
30 Overhead Squats 75#/55# 
30 Bar-Facing Burpees 
30 Hang Power Snatches 75#/55#

Cool Down
**MOBILITY**
Wrist Stretches:
1:00 Fingers Forward
1:00 Fingers Facing Out
1:00 Fingers Backward
1:00 Tops Down


## DAILY MINDSET
**“Give more. Give what you didn’t get. Love more. Drop the old story.”**
We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. It’s purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?

Wednesday 09/22/2021

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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

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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.