WOD

09/20/2019

09/20/2019

Marshall
Mindset
“The man on top of the mountain did not fall there” – Vince Lombardi

When we see the best of the best compete, they seem to make it look effortless. So effortless, they get labeled with terms like “naturally talented” or “gifted”.

But this couldn’t be farther from the truth. As Vince Lombardi writes, they didn’t and fall into excellence by chance.

The hard truth is that they have worked harder than us. It’s not because they were born with it, or because they received it by chance. It’s because they earned it. They climbed the mountain… there’s only one way up.

This isn’t intended to be demoralizing… it’s quite the opposite. It’s *empowering*. It’s proof that we too can climb, if we so choose to put in the work. That discipline and commitment over time can get us there.

It doesn’t matter where you started. And it doesn’t even matter where you are right now. All that matters, is where you want to go, and how hard you are willing to work for it.

Metcon
Tummy Time – OPEN/PERFORMANCE (Time)
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

Rx+ (OPEN): As written
Rx (PERFORMANCE): 185/135

Target: 12-18min
Cap: 20min
Tummy Time – FITNESS (Time)
15-12-9-12-15:
Abmat Situps
Deadlifts (155/105)
Barbell-Facing Burpees

Rx (FITNESS): As written

Target: 12-18min
Cap: 20min
Next Level
Metcon (No Measure)
GYMNASTIC SKILLS

With a 10:00 Running Clock…
Practice Sets:
21 Banded Good Mornings
25-50′ Handstand Walk

Rx+: As written
Rx: 10 Shoulder Taps
Scaled: 3 Wall Walks


09/19/2019

09/19/2019

Kenny G. The Daddy Jungle Gym
Mindset
“The successful warrior is the man with laser-like focus.” -Bruce Lee

Achievement and success can be accomplished by anyone. It comes down to how hard you are willing to work. Keep the objective in mind and stay focused!

Endurance
Broken Road – OPEN/PERFORMANCE/FITNESS (Time)
5 Rounds:
15 Kettlebell Swings (24/16)
15/12 Calorie Bike/Ski/Row
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run

Rx Plus (OPEN/PERFORMANCE): As written
Rx (FITNESS): 16/12

Target: 18-22min
Time Cap: 25min

09/17/2019

09/17/2019

Amanda R.
Mindset
“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt

Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.

Rent’s due.

Metcon
Road Trip – OPEN/PERFORMANCE (Time)
5 Rounds:
15 Kettlebell Swings (32/24)
400 Meter Run
40 Double Unders

Rx+(OPEN): As written
Rx(PERFORMANCE): 24/16

Target Time: 15-20min
Time Cap: 25min
Road Trip – FITNESS (Time)
5 Rounds:
15 Kettlebell Swings (16/12)
400 Meter Run
80 Single Unders

Rx(FITNESS): As written

Target Time: 15-20min
Time Cap: 25min
Next Level
Metcon (AMRAP – Reps)
GYMNASTIC CONDITIONING

AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups

Continue to add (1) rep to each movement until the cap is reached

Rx+: As written
Rx: Elevated Strict HSPU
Scaled: DB strict press (35/20), Banded strict pull-ups


09/16/2019

09/16/2019

Shawn
Mindset
“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

We are problem-solving-machines. Once we get the started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turned out we just need to transition that energy from the “wishing” phase, and into the “action” phase.

Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.

Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.

Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.

Weightlifting
Tempo Overhead Squat (3×1)
3 Sets of 1

Sets: 50-55-60%*Record final weight in WODIFY

Tempo: 5 Seconds Down, 2 Seconds Pause

Pause Overhead Squat (3×1)
3 Sets of 1

Sets: 65-70-75%*Record final weight n WODIFY

Pause: 2 Seconds in Bottom

Metcon
Hot Mess – OPEN/PERFORMANCE (Time)
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

Rx+ (OPEN): As written
Rx (PERFORMANCE): 95/65 Erg Bike

Target: 6-9min
Time Cap: 12min
Hot Mess – FITNESS (Time)
2 Rounds:
25 Overhead Squats (75/55)
35/25 Calorie Row

Rx (FITNESS): As written

Target: 6-9min
Time Cap: 12min
Next Level
Metcon (No Measure)
MIDLINE

3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions

Rx: As written
Scaled: Hollow tuck rocks, abmat situps, supermans


09/15/2019

09/15/2019

Jess F.
Mindset
“Efforts and courage are not enough without purpose and direction.” – JFK

Take time to hone in on what truly is the direction you want to go in. When you do this your actions and the path forward becomes clear.

Metcon
And Then… – OPEN/PERFORMANCE/FITNESS (Time)
21-15-9
Cal Row
Burpees

~then

21-15-9
Cal Bike Erg/Assault
Jump Squats w/WB (20/14)

~then

3 Rds
400m Run
50 Double Unders

Rx+ (OPEN/PERFORMANCE): As written
Rx (FITNESS): 14/10#

Target: 20-25min
Time Cap: 30min

09/14/2019

09/14/2019

Coach Ken with his support crew 🙂
Mindset
“I would rather die on my feet, than live on my knees.” – Emiliana Zipada

What if we never reach the finish line?
What if, as sobering as the thought may be, we never reach our dreams?

Would it change who you are today?
Would we look back at our goals, and shoot *lower*? Change our dreams? To something, easier?

Even if we somehow knew how it would all pan out… we wouldn’t change a thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. The process builds the character – not the achievement.

We choose to live on our feet.

Metcon
Dead & Company – OPEN/PERFORMANCE (Time)
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24″/20″)
Toes to Bar

Cash-Out: 1 Mile Run

Rx+ (OPEN): As written
Rx (PERFOMANCE): 205/115

Target: 23-28min
Time Cap: 32min
Dead & Company – FITNESS (Time)
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (185/135)
Step-Up Overs (24″/20″)
Abmat Sit-Ups

Cash-Out: 1 Mile Run

Rx (FITNESS): As written

Target: 23-28min
Time Cap: 32min

09/13/2019

09/13/2019

Jason J.
Mindset
“It’s not the stress that kills us. It’s the reaction to it” – Hans Selye

Frame of reference is everything.

The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.

To see an obstacle, as simply part of the way.
To see that pain, is an instructor.
To see that failure, is merely a lesson.

Weightlifting
Thrusters (1×10)
Build to Heavy 10-Rep Thrusters
Metcon
Charlie Horse – OPEN/PERFORMANCE/FITNESS (Time)
For Time:
10 Wallballs, 15/12 Calorie Assault Bike/Bike Erg
20 Wallballs, 15/12 Calorie Assault Bike/Bike Erg
30 Wallballs, 15/12 Calorie Assault Bike/Bike Erg
40 Wallballs, 15/12 Calorie Assault Bike/Bike Erg
50 Wallballs, 15/12 Calorie Assault Bike/Bike Erg

Medicine Ball: 20/14

Rx+ (OPEN/PERFORMANCE): 20/14# WB
Rx (FITNESS): 14/10# WB, Calorie Row

Target: 10-15min
Time Cap: 18min
Next Level
Muscle-ups
Rx+: Ring MU
Rx: C2B Pull-Ups
Scaled: Banded Strict PU
Metcon (No Measure)
SKILL CONDITIONING

3 Giant Sets, Not For Time:
25 GHD Sit-ups
50 Double Unders
25-75′ Handstand Walk (Practice)

Rest 2 Minutes Between Sets

Rx: As written
Scaled: Abmat Situps


09/12/2019

09/12/2019

Kelli
Mindset
“Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw

Take action in regards to who you want to be!

Endurance
BroFlex – OPEN/PERFORANCE/FITNESS (Time)
27-24-21-18-15-12-9:
AbMat Sit-ups
Bike Calories

After Each Set:
3 or 5 Strict Pull-Ups
10 Push-ups
15 Air Squats

Rx+ (OPEN/PERFORMANCE): As written
Rx (FITNESS): Calorie Row

Target: 25-30min
Time Cap: 35min

09/11/2019

09/11/2019

Remember the fallen, honor the brave!
Mindset
“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life.
We are more determined than ever to live our lives in freedom.”
–Rudolph W. Giuliani. December 31, 2001.

18 years ago, we underwent a tragic loss.
18 years ago, we became stronger than it ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason.
It’s highly personal.
It feels borderline wrong.
It’s painful to even consider.

But one thing rings true.
If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day.
But what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy,
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

Always Remembered – OPEN/PERFORMANCE (Time)
Teams of 2:
Buy-In: 2001 Meter Row

4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

Rx+ (OPEN): As written
Rx (PERFORMANCE): 115/85

Target: 35-40min
Time Cap: 45min

Bear Complex:
For the Bear Complexes, it is let’s avoid blending the squats and presses together

Flow:
-Complete a power clean and stand all the way up
-Complete a front squat and pause before completing the push press
-Bring the bar to the back rack, complete the back squat, then pause before completing the back rack push press

Always Remembered – FITNESS (Time)
Teams of 2:
Buy-In: 2001 Meter Row

4 Rounds:
9 Supine Rope Climbs
11 Bear Complexes (95/65)

Cash-Out: 2977 Meter Row

Rx (FITNESS): As written

Target: 35-40min
Time Cap: 45min

Bear Complex:
For the Bear Complexes, it is let’s avoid blending the squats and presses together

Flow:
-Complete a power clean and stand all the way up
-Complete a front squat and pause before completing the push press
-Bring the bar to the back rack, complete the back squat, then pause before completing the back rack push press


09/10/2019

09/10/2019

Brett
Mindset
“A hero is one that knows how to hang on for one, minute, longer.” – Norwegian Proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it.

Metcon
Big Bird – OPEN/PERFORMANCE (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike/Bike Erg
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Rx+ (OPEN)
Rx (PERFORMANCE): 35/20, C2B Pull-Ups
FITNESS: (35/20), 12/10 Cal, 9 CTB

Target: 3+ rds
Big Bird – FITNESS (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (20/15)
15/12 Calorie Row
20 Single Dumbbell Box Step-Ups (24/20)
9 Ring Rows

Rx: As written

Target: 3+ rds
Next Level
Metcon (No Measure)
MIDLINE

3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold

Rx: As written
Scaled: Strict knee raises, hollow tuck hold

These three giants sets are to be completed for quality rather than speed
Move at a pace between movements and use weights that allow you to complete each station unbroken
Rest as needed between sets to preserve quality
Strict Toes to Bar: Choose a number and height for the feet that allows you to stay as strict as possible
Chin Over Hold: Face the palms away from you and hold chin over bar with a flexed arm
Hollow Hold: Press your lower back into the floor as you raise hands, shoulder blades, and feet a few inches off the ground
Overhead Squat Hold: Hold the active bottom position of an overhead squat with a weight you can complete without breaking


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