WOD

10/16/2019

10/16/2019

Hiroshi, Daisie, & Brandon M.
Mindset
“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

Metcon
Primer #1 (4 Rounds for reps)
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Bike
*Score is lowest amount of reps completed per movement, except for HS walk practice.

OPEN (Rx Plus): As written
PERFORMANCE (Rx): Kipping Leg or Knee raises, 35/20
FITNESS: 12/9 Cal Row, 10 Abmat Sit-ups + 10 Single Arm Dumbbell Hang Clean and Jerks (20/15), 12/9 Cal Ski or Bike


10/15/2019

10/15/2019

Leigh
Mindset
“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.

Weightlifting
Tempo Deadlift (5×1)
5 Sets of 1

Tempo: 6 Seconds Up, 6 Seconds Down – https://www.youtube.com/watch?v=CDH3L-ACW_k&feature=youtu.be

Sets: 45-50-55-55-55% of 1RM Deadlift
*Record Final weight in WODIFY

Although there is only 1 rep per set, the tempo is designed to be very slow and controlled
Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground
The slow tempo helps you focus on good back positioning and keeping the bar close to the bod

Metcon
Breakfast Club (5 Rounds for reps)
5 Rounds of AMRAP 1:30:
25 Double Unders
6 Deadlifts (225/155)
25 Double Unders
Max Strict Handstand Push-ups in Time Remaining

Rest 30 Seconds Between Rounds

OPEN (Rx Plus): As written
PERFORMANCE (Rx): 185/135, Elevated SHSPU
FITNESS: 40 Singles, 155/105, DB Strict Press 35/20

Target: 4-6reps/rd
Next Level
Metcon (No Measure)
BIKE RECOVERY

20 Minute Recovery Effort

On the 5:00, 10:00, and 15:00:
20 GHD Sit-ups
20 Hip Extensions

OPEN/PERFORMANCE (Rx Plus): As written
FITNESS (Rx): Abmat Sit-Ups, Supermans


10/14/2019

10/14/2019

Mel
Mindset
“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

Metcon
Rug Mouse (Calories)
20 Minute Assault Bike

On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
20 Double Dumbbell Front Rack Lunges (50’s/35’s)

*Score is total calories accumulated

OPEN (Rx Plus): As written
PERFORMANCE (Rx): Erg bike, Pull-ups, 35/20
FITNESS: Cal Row, Jumping Pull-ups or 5 Banded PU, Burpee Step-up Overs, 20s/15s

Target: 130/110 cals
Next Level
Back Squat (5-4-3-1-1-1)
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%*RECORD IN WODIFY

Rest as Needed Between Sets


10/13/2019

10/13/2019

Alex P.
Mindset
“Recovery is about proegression, not perfection.” -Unknown
Endurance
Double Split – OPEN/PERFORMANCE/FITNESS (Time)
1000-800-600-400-200
Row Meters
50-40-30-20-10
Abmat Situps

OPEN/PERFORMANCE/FITNESS (Rx): As written

Target Time: 25-30min
Time Cap: 35min

10/12/2019

10/12/2019

#FitnessWithFriends Open Series is FINALLY here!!! Have fun out there today! #oneamazingcommunity
Mindset
“Belief is irresistible.” – Phil Knight

Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.

Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

Metcon
“Cool Runnings” (Time)
For Time:
with a partner
800 Meter Run (alt every 200m)
42 wreck bag squats (50/35)
42 wreck bag sprawls
800 Meter Run (alt every 200m)
30 wreck bag squats (50/35)
30 wreck bag sprawls
800 Meter Run (alt every 200m)
18 wreck bag squats (50/35)
18 wreck bag sprawls
800 Meter Run (alt every 200m)

Rx (OPEN/PERFORMANCE/FITNESS): as written

Target Time: 18-22min
Time Cap: 28min
#FWF OPEN SERIES
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes


10/11/2019

10/11/2019

Eddie
Mindset
“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or not irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we can’t adapt. That we’re too old to learn new tricks.

In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work.

When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Metcon
BFF – OPEN/PERFORMANCE (AMRAP – Rounds and Reps)
AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups

OPEN (Rx+): As written
PERFORMANCE (Rx): 35/20, C2B

Target: 1rd+
BFF – FITNESS (AMRAP – Rounds and Reps)
AMRAP 20:
150 Singles
50 Wallballs (14/10)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (20/15)
20 Abmat Situps
10 Jumping Pull-ups

FITNESS (Rx): As written

Target: 1rd+
Next Level
Metcon (10 Rounds for time)
CAPACITY BUILDER

On the Minute x 10:
8 Barbell-Facing Burpees
*Record how long each round takes


10/10/2019

10/10/2019

It’s GOAT Day! Lets take some time to dig into those movement’s we need to work on!
Mindset
With the second #FWF Open Series of the year starting this week, you’re not alone if you’re wondering: “Should I even do the 2020 #FWF Open Series?”

When we think about the #FWF Open Series, most of us regard it as a measuring stick. A test. And hey, you already did one test this year. Why do another?

We strongly believe the #FWF Open Series makes us fitter, regardless of our competitive goals.

Visualize yourself in an Open workout, and the effect it has on your performance. You dial in your preparation a little bit more. You fine-tune your planned transitions. You dive even deeper into strategy, with the intention of working to your full potential. In an Open workout, you simply work harder.

It doesn’t matter if you’re competing or not. The Open has a secret sauce that makes our training that much better. If you want to get fitter, the best way to do it is to throw down on Saturdays with your friends.

“Sometimes we’re tested not to show our weaknesses, but to discover our strengths.” – Unknown

Metcon
“Bring Your Goat Day” (No Measure)
20min Alternating EMOM
Odd Min: Goat #1
Even Min: Goat #2

A goat is something you need to work on and improve. Choose movements or progressions of a movement you know you can stick to and that will be helpful in working on your goat.


10/09/2019

10/09/2019

Tessa & Leigh
Mindset
“When you complain, nobody wants to help you.” – Steven Hawking

Complaining is a contagious disease. And the worst part about it – it feels valid. Especially in that precise moment, it always feels justified.

It’s not going to be the small instance today or next week that will make the difference. This disease does not kill overnight. It’s the culmination that will… a death of a thousand cuts. Invisibly day-by-day taking the life and opportunity away from not only us, but those around us.

Complaining doesn’t happen by accident. It’s a conscious choice, every time, which means we can consciously choose to control it.

Never whine, never complain, never make excuses.

Metcon
Miracle-Gro – OPEN/PERFORMANCE (Time)
5 Rounds:
200 Meter Run
15/12 Calorie Assault Bike
12 Strict Handstand Push-ups

OPEN (Rx+): As written
PERFORMANCE (Rx): Erg Bike, Elevated Strict HSPU

Target Time: 15-20min
Time Cap: 22min
Mircale-Gro – FITNESS (Time)
5 Rounds:
200 Meter Run
15/12 Calorie Row
12 DB Strict Press (35/20)

FITNESS (Rx): As written

Target Time: 15-20min
Time Cap: 22min
Next Level
Paused Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Heavy
*RECORD HEAVIEST

Metcon (3 Rounds for time)
CAPACITY BUILDER

On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster

Barbell: 50% of 1RM Clean and Jerk


10/08/2019

10/08/2019

Shawn
Mindset
“Action is the fundamental key to all success.” – Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.

Metcon
Ecod – OPEN/PERFOMANCE (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

OPEN (Rx+): As written
PERFORMANCE (Rx): 115/85, 95/65, 75/55

Target:
1. 60/50reps
2. 65/55reps
3. 75/65reps
Ecod – FITNESS (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24″/20″)
21 Power Cleans
27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 95/65
Round 2: 75/55
Round 3: 55/45

FITNESS (Rx): As written

Target:
1. 60/50 reps
2. 65/55
3. 75/65
Next Level
Metcon (5 Rounds for weight)
CLEAN POSITIONING

Alternating On the Minute x 10 (5 Rounds):
Minute 1: 2 Pausing Deficit Clean Pulls (3″ Riser)
Minute 2: 50′ Handstand Walk

Sets: 60-65-70-70-70% of 1RM Clean

OPEN: As written
PERFORMANCE: Shoulder taps
FITNESS: Plank shoulder taps

Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean

Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Complex
*Record Heaviest


10/07/2019

10/07/2019

Frances
Mindset
“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but *how* it changes is us the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?

Danger, Opportunity, Choice.

Weightlifting
Snatch Balance
On the 1:30 x 5 Sets:
2 Snatch Balances

Sets: 50-60-70-70-70% of 1RM Snatch
*Record 70%

Metcon
Spider Bite – OPEN/PERFORMANCE (Time)
For Time:
21-15-9
Squat Snatches (95/65)
Doubleunders: 150-100-50

OPEN (Rx+): As written
PERFORMANCE: 75/55, 100-75-50

Target: 7-9min
Time Cap: 12min
Spider Bite – FITNESS (Time)
21-15-9:
Squat Snatches, 45/35
Singles: 300-200-100

FITNESS (Rx): As Written

Target Time: 7-9min
Time Cap: 12min
Next Level
Metcon (No Measure)
CAPACITY BUILDER

5 Sets, Not For Time:
60 Unbroken Double Unders
40% Unbroken Ring Muscle-ups

OPEN (Rx+): As written
PERFORMANCE (Rx): 50 Unbroken DU, Bar MU or C2B
FITNESS (Scaled): 100 Singles, Ring Rows

Snatch (1×1)
Build to Heavy Single

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