Friday 10/01/2021

WOD
"CANNOLI"
Buy-In: 
50/35 Calorie Assault Bike

3 Rounds:
15 Deadlifts 185#/135#
30 Double Unders
15 Hand Release Push Ups (Rx+ Kipping Handstand Push Ups)
30 Double Unders

Cash-Out: 
50/35 Calorie Assault Bike

## DAILY MINDSET
**“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” - Reba McEntire**
Three themes to take into our day.

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Thursday 09/30/2021

Strength
BENCH PRESS PYRAMID
10-5-3-1-1-1-3-5-10

*Score = Total Load

WOD
"SMOKY MOUNTAIN"
AMRAP 10: 
1 Rope Climb (15')
10 Air Squats 
1 Rope Climb (15') 
20 Air Squats
1 Rope Climbs
30 Air Squats 
...
[Add 10 Air Squat Per Round]

*Score = Total Reps 
Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps

## DAILY MINDSET
**“Trade your expectation for appreciation, and the world changes around you” - Tony Robbins**

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Wednesday 09/29/2021

WOD
"WALKING ON SUNSHINE"
5 Rounds
AMRAP 4: 
30/21 Calorie Row 
21 Kettlebell Swings 55#/35#
Max Wall Walks (Rx+ = Max Distance Handstand Walk)

Rest 4 Minutes Between 
* Score Is Total Reps for All 5 Rounds (1 Rep = 1 Wall Walk or 5ft of handstand walk)

## DAILY MINDSET
**“Adversity causes some to break. For others, it breaks records.”**
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

Tuesday 09/28/2021

Strength
Push Press
Build to Heavy Set of 3 Push Press

WOD
"PICK YOUR POISON"
AMRAP 10: 
1 Push Press 95#/65#
1 Burpee Box Jumps 24"/20"
2 Push Press 95#/65# 
2 Burpee Box Jumps 24"/20"
3 Push Press 95#/65# 
3 Burpee Box Jumps 24"/20"
...
[Continue Adding 1 Rep To Each Movement]
*Score = Rounds + Reps
For Example: If an athlete finishes the round of 10's and gets 10 push presses into the round of 11's. . . 
Their Score = 10+10

### DAILY MINDSET
**“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik**

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth... it is.