WOD

11/14/2018

11/14/2018

Mindset
“If something is important enough, you should try.” – Elon Musk

Yes, we might fail.
Yes, we might embarrass our self.
Yes, we may even look back and laugh at what we chose to do.

But if it’s truly important enough, let’s go.

It’s easy for us to judge a situation with no other inputs aside from history, and assumptions. Great data points to have on our side, but they are exactly that – assumptions of the future.

What it is… the new job, asking out the girl on the first date, changing lifestyles… if it’s truly that important to us, it at least deserves a try. Let’s not be the ones on our deathbeds repeating those horrific words – “I should have tried”.

Metcon
Wrecking Crew (Time)
Teams of 2, 5 Rounds:
2 x 100 Meter Wreckbag Run (one each)
2 x 200 Meter Run (one each)
40/30 Calorie Row (split as desired)
Wreckbag – 50/35

Rx (OPEN/PERFORMANCE): As written
Scaled (FITNESS): 20/14# WB

Target Time: 25-30min
Time Cap: 35min
Next Level
Bar Fight (AMRAP – Rounds)
In a 3:00 Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time remaining, Max OHS (135/95)
*Score is reps of OHS

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 115/80
Scaled (FITNESS): 95/65

Metcon (No Measure)
15:00 Recovery Bike*

On the 3:00, 6:00, 9:00, 12:00, 15:00:
15 GHD Sit-Ups

*See a coach before doing GHDs if you have never done them before!

Rx Plus: As written
Rx: 10 GHD sit-ups
Scaled: 20 Abmat sit-ups


11/13/2018

11/13/2018

Mindset
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now”. – General Chesty Puller, United States Marine Corps

To accomplish the extraordinary, we first must believe we can.

That we can, when we are outmatched.
Out-gunned.
Out-“talented”.
Out of time, out of resources, out of everything. That we can still win.

It’s the fundamental belief that we can, regardless of the circumstances. Every adversity can be turned into a strength, if we only will ourselves to use it as so. General Puller drove his Marines that day to a decisive victory – for no other reason than they believed they could win.

Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Rx (OPEN/PERFORMANCE): As written
Scaled (FITNESS): Pull-ups, 2 Wall Walks, 16/12

Target: 14rds plus

Next Level
Metcon (No Measure)
In a 12:00 Clock:
3 Strict Ring Muscle-Ups
25′ Handstand Walk
16 Pistols
25′ Handstand Walk

Rx Plus: As written
Rx: 3 Kipping Ring MU, 15′ Handstand walk, 16 Box Pistols, 15′ handstand walk
Scaled: 3 strict pull-ups, 20 shoulder taps (in pike or on wall), 16 Box pistols, 20 shoulder taps (in pike of on wall)


11/12/2018

11/12/2018

Mindset
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and even on our street.
Yet, they were there the whole time.
We see what we are looking for. It’s called the “Reticular Activation System”.

This is a built in, real system each one of us has – it’s a survival mechanism. If we needed to look for food, we started to see it. Or if danger was close by in the form of a man-eating predator, we’d notice it quickly.

Are we focused on what it might look like if we fail? How many times we’ve failed in the past, and all the things we’ve done wrong?
Or are we focused on how we are *going to make it*. Focused on the path forward, with the next tangible step clearly in mind. Focused on the good that we learned from every past mistake. That those mistakes were stepping stones to getting closer.

We are going to see to fruition whatever we put our mind to. The choice is ours.

Weightlifting
Squat EMOM Wk 2 Day 1
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Both* lifts are performed with the same load:
58% of our estimated 1RM Front squat.
**Score will be based on FS reps.

Metcon
Triple Double (3 Rounds for reps)
In a 3:00 Window….
30 Double-Under “Buy-In”, followed by AMRAP:
12 Power Snatches (75/55)
4 Burpee Box Jumps (24″/20″)

Rest 3:00

In a 3:00 Window….
30 Double-Under “Buy-In”, followed by AMRAP:
8 Power Snatches (105/75)
4 Burpee Box Jumps (24″/20″)

Rest 3:00

In a 3:00 Window….
30 Double-Under “Buy-In”, followed by AMRAP:
4 Power Snatches (135/95)
4 Burpee Box Jumps (24″/20″)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 75/55, 95/65, 115/80
Scaled (FITNESS): 60 Singles, 65/45, 75/55, 95/65

Target Reps:
1 – 40 reps plus
2 – 30 reps plus
3 – 20 reps plus
Next Level
Snatch Complex
5 Sets of the Complex:
1 Hang Power Snatch + 2 Hang Squat Snatches

Set #1 – 70% of 1RM Snatch
Set #2 – 73% of 1RM Snatch
Set #3 – 76% of 1RM Snatch
Sets #4 & 5 – 76-82% of 1RM Snatch, increasing by feel here.
*Record weight of final set in WODIFY

Metcon (12 Rounds for reps)
Midline Builder V2
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – “X” Calorie Assault Bike
Even Minutes – “X” GHD Sit-Ups

*Record # of reps for each movement for each min.

Each passing iteration, athlete’s can add a single repetition to each minute.

Starting repetitions from last week (adjust the starting number if you were able to successfully build and complete all rounds from last week):
Rx Plus: Males – 15 Calorie Bike / 15 GHD Sit-Ups
Rx Plus: Females – 12 Calorie Bike / 15 GHD Sit-Ups

Rx: Males – 12 Cal Bike/12 GHD situps
Rx: Females 9 Cal Bike/12 GHD situps

Scaled: Male – 10 Cal Bike/ 20 Abmat situps
Scaled: Female – 7 Cale Bike/20 Abmat situps


11/11/2018

11/11/2018

Mindset
“Doubt kills more dreams than failure ever will.” – Karim Seddiki

Do not let your doubts get the best of you.

Silence them and push forward, for each doubt broken through is a step toward what you want or who you want to be.

“Team Jerry” (Time)
Teams of 2
Run 1 Mile
Row 2,000 Meters
Run 1 Mile

*Athletes switch every 200m on Run and 250m on Row

Target: 18-22min
Cap: 30min

11/10/2018

11/10/2018

Mindset
“A pessimist sees the difficulty in every opportunity. But an optimist, sees the opportunity in every difficulty.” – Winston Churchill

Most people hit and obstacle, and they stop. They create excuses and reasons why they can no longer continue forward. Purely because, that’s their frame of reference. They’ve unknowingly programmed themselves to react in such a fashion… it’s what they see.

Change our frame of reference, and we change our entire reality. If we can change from viewing such as an obstacle, and rather an empowering opportunity to find a solution, the possibilities are quite literally limitless.

Instead of dwelling on the reasons why it went wrong, we are refining the reasons why it could go right. It’s been said that the human mind makes over 70,000+ snap-judgements per day. When we have the 70,000+ of judgements pushing us forward, versus backwards, incredible things can happen.

Change our perspective, and we change our world.

Metcon
The Scorpion (AMRAP – Reps)
Happy Birthday Workout (Tracy, Andy, Tad and Carly)

25min AMRAP
Teams of 3

Every 7 min complete 7 Rope Climbs (starting at 0:00)

~then

48 Cal Bike/Row
43 TTB
34 Thrusters (135/95)
26 Lateral Burpees over Bar

~then

48 Cal Bike/Row
43 TTB
34 Snatch (135/95)
26 Lateral Burpees over Bar

~then

48 Cal Bike/Row
43 TTB
34 Squat Cleans (135/95)
26 Lateral Burpees over Bar

Rx +: as written
Rx: 115/80
Scaled: 95/65

Target: All the fitness with all the friends.

Next Level
Deadlift
9 Sets of 3:
3 Sets at 70%
3 Sets at 75%
3 Sets at 80%*Record in WODIFY
**After each set, complete 15 AbMat Sit-Ups.

11/09/2018

11/09/2018

Mindset
“Energy and persistence conquer all things” – Benjamin Franklin

We are quick to pass judgements on what is possible.

Before we take measurement on what we are capable of learning, building, achieving, our thoughts gravitate to the magnitude of the obstacles ahead. And we pass judgement, based on our current state of affairs.

In doing so, we fail to realize how powerful we truly are.
Instead of looking at tasks as “possible” or “impossible”, ask ourselves – how hard as we willing to work?
If we don’t have the skills required to get the job – we can learn them.
If we don’t have the 400lb back squat – we can forge it.
If we’ve never ran more than a mile before, we can build our capacity to run in the Boston Marathon.

It’s not whether it’s possible or not – let’s take those out of our vocabulary.
It’s how hard we willing to work. How much we are willing to sacrifice.
How far, we are willing to go.

Weightlifting
Squat EMOM Wk 1 Day 2
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 1 Front Squat
Even Minutes – 3 Back Squats

*Both* lifts are performed with the same load:
70% of our estimated 1RM Front squat.
**Score is weight for FS reps

Metcon
Metcon (3 Rounds for reps)
Happy Birthday Danford!

In Teams of 3, 1 Round:
8:00 – Row for Calories
6:00 – Bike OR Ski for Calories
4:00 – Lateral Burpees over Erg

Rx (OPEN/PERFORMANCE): As written
Scaled (FITNESS): Regular burpees

Target: Fitness with friends!!!
Next Level
Clean Complex
5 Sets of the Complex:
1 Squat Clean + 3 Front Squats + 1 Split Jerk

Sets 1, 2, & 3 – 70% of 1RM Clean and Jerk
Sets 4 & 5 – 75% of 1RM Clean and Jerk


11/08/2018

11/08/2018

Mindset
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson

Concentrating on what was and what will be are distractions from staying focused on the now and what we are trying to achieve.

Commit to the present moment and being yourself in it and you will find the strength and will to succeed have always been within.

Metcon
Metcon (AMRAP – Rounds and Reps)
Happy Birthday Scott!
20min AMRAP – Teams of 2
46 Doubleunders
11 KB Swings (32/24)
8 Pull-ups

*One partner always on 200m run with wreckbag (50/35)
**Run does NOT count toward score

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 24/16
Scaled (FITNESS): 92 singles, 16/12, Ring Rows, WB Run (20/14)

Traget: Wearing sweet headbands like scott!

11/07/2018

11/07/2018

Mindset
“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force one can bring in this world, is their full commitment.

One’s true, unfiltered, man-on-fire mentality of giving nothing short of our absolute very best. It’s absolutely incredible what can be accomplished with it.

If we’re going to fall on our face, we’re going to fall on our face. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do.
When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.

We demand it of ourselves, that when we choose to do something – we don’t just flirt with the idea. We do the damn thing.

Weightlifting
Power Snatch Ladder
On the 0:00 – 10 Power Snatches (60%)
On the 2:00 – 8 Power Snatches (65%)
On the 4:00 – 6 Power Snatches (70%)
On the 6:00 – 4 Power Snatches (75%)
On the 8:00 – 2 Power Snatches (80%)*Record in WODIFY

*Focus is to get the snatches done in each 2min window as quickly as possible. DO NOT have to do them unbroken.

Metcon
Mini Cement Mixer (5 Rounds for time)
Every 3:00 for 5 rds…
400m Run
12 T2B

Rx Plus (OPEN): As written
Rx (PERFORMANCE): Kipping leg riases
Scaled (FITNESS): 300m Run, Abmat sit-ups

Next Level
Metcon (Time)
Odd Object Conditioning
3 Rounds:
50 Wallballs (20/14)
35/25 Calorie Ski Erg
50m Farmers Carry (32/24)

Rx Plus: As written
Rx: 24/16kg
Scaled: 14/10, 25/15 cal, 16/12kg


11/05/2018

11/05/2018

Mindset
“No mud, no lotus”

The mud, the adversity, grows the beautiful blossom.
Some of the most beautiful things in life come from the most adverse conditions.
Sometimes we’ll build it up in our minds that excellence and high achievements come through either chance, or natural talent. When our minds go there, we want to remind ourselves why:

It’s the easy way out to think like that.

It’s easy to chalk up an achievement to luck, or something someone was born with.
What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.

Weightlifting
Squat EMOM Wk 1 Day 1
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Both lifts are performed with the same load:
55% of our estimated 1RM Front squat.
**Score will be based on FS weight as noted above.

Metcon
Blitz (Time)
5 Rounds:
20/14 Calorie Row
10 Power Clean and Jerks (135/95)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 115/80
Scaled (FITNESS): 95/65, 15/10 cal row

Target Time: 10 – 12min
Time Cap: 15min
Next Level
Snatch Complex
5 Sets of the Complex:
1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch

Sets 1, 2, & 3 – 70% of 1RM Snatch
Sets 4 & 5 – 75% of 1RM Snatch
*Focus is technique over load!!!

Metcon (12 Rounds for reps)
Midline Builder
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – “X” Calorie Assault Bike
Even Minutes – “X” GHD Sit-Ups

*Record # of reps for each movement for each min.

Each passing iteration, athlete’s can add a single repetition to each minute.

Starting repetitions:
Rx Plus: Males – 15 Calorie Bike / 15 GHD Sit-Ups
Rx Plus: Females – 12 Calorie Bike / 15 GHD Sit-Ups

Rx: Males – 12 Cal Bike/12 GHD situps
Rx: Females 9 Cal Bike/12 GHD situps

Scaled: Male – 10 Cal Bike/ 20 Abmat situps
Scaled: Female – 7 Cale Bike/20 Abmat situps


11/04/2018

11/04/2018

Mindset
“When obstacles arise, you change your direction to reach your goal; you do not change your decision to get there.” – Zig Ziglar

No matter the goal, there will always be obstacles. Embrace them as they will teach you lessons and promote your growth and ultimately show you the path to achieving the goal you have set for yourself.

Metcon
Change the Station (4 Rounds for reps)
5min AMRAP
200m Run (1 rep)
10 Burpees

1min REST

5min AMRAP
200m Run (1 rep)
10 Wall Balls (20/14) (10′)

1min REST

5min AMRAP
200m Run (1 rep)
10 KB Swings (24/16)

1min REST

5min AMRAP
200m Run (1 rep)
10 Abmat Sit-ups

*250m Row if not running

Rx (OPEN/PERFORMANCE): As written
Scaled (FITNESS): 14/10 (10/9′), 16/12

Target: 3rds plus e/AMRAP

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