Friday 10/15/2021

Strength
5x6
[15 Minute Window]
*Log All 5 Sets
*Score = Lightest Load

WOD
"NICKNACK "
AMRAP 20:
400 Meter Row 
Max Unbroken Push Ups (Rx+ = Strict Handstand Push Ups)

*Score = Total Push Ups (Handstand Push Ups)
*Should be able to get 5 reps per round

## DAILY MINDSET
**“You can’t build on top of success you don’t acknowledge.” - Dallas Travers**

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched... but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Thursday 10/14/2021

Strength
Hang Power Clean
7-7-7-5-5-5-3-3-3
*Score = Sum Total of Heaviest Barbell for 7 + 5 + 3

WOD
"BELLY ACHE"
For Time:
30-20-10: 
Hang Power Cleans 95#/65#
AbMat Sit-ups  
Step Back Lunges 95#/65#
AbMat Sit-ups

## DAILY MINDSET**“Perfection can be spelled with the word paralysis.” - Churchill**

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

Now this survival mechanism is amazing for avoiding actual real-life dangers. But the healthy ones… it can also prevent if we aren’t mindful.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And put them where they belong, because it’s time to get to work.

Wednesday 10/13/2021

Strength
Deadlift
Build to a heavy 3

WOD
"Jessica"
3 Rounds For Time:
10 Pull Ups
13 Burpess
21 Wall Balls 20#/14#

Cash out 91 ABMAT Sit Ups

1013 in CrossFit 1013 is our daughter Jessica's birthday who passed away a little over 11 years ago. She was born October 13th, 1991.

Jessica was in a very bad car accident when she was only a month old. She sustained severe brain damage that caused her to become severely handicapped. She was not supposed to live longer than a month after that accident. Jessica went on to live for 16 years. Our little girl was one of strongest people we've ever known. She went through multiple surgeries and was in pain a lot throughout her life. She lived with discomfort but still showed happiness through her smiles and great laughs. She was tough all the way to the end. Jessica passed February 29th, 2008 at the age of 16.

When we were trying to come up with a name for our CrossFit gym we thought of how Jessica had so many qualities of what a CrossFitter has, including physical strength and mental strength. Naming our gym using her birthday seemed like a perfect fit. Our logo was also created with Jessica in mind, a tough looking angel because that’s what we think she now is.

We want to thank each and everyone of you for continuing to be a part of our gym and helping us get to our 9th year. We cannot do it without you all.

Happy birthday Jessica we love you and thank you for looking over us

Tuesday 10/12/2021

Strength
Build to A Heavy 3 Front Squat 
[15 Minute Window]

*Score = Heaviest Load

WOD
"HEARTACHE "
3 Rounds For Time:
10 Front Squats 1853/135#
20 Toes to Bar
50 Double Unders

## DAILY MINDSET
**"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson**

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.