WOD

03/23/2019

03/23/2019

Ready to watch all the fitness? Final Open workout today! #fitnesswithfriends
Mindset
“We’re not a product of our circumstances. We’re a product of our decisions.” – Steven Covey

The man on top of the mountain did not fall there.
Everything we have in our life, is a result in the choices we’ve made.

This isn’t an attempt to shame our past. It’s purpose is quite the opposite. It is to empower our future. A tragedy for many is a life lived through circumstances. To see the past as a constrictor of the future. A self-imposed box, limiting possibility. Steven Covey’s quote drives us to realize, it’s the opposite. That *we* are in control.

Who we become tomorrow, will be shaped by the choices we make today.

#FWF OPEN SERIES
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Open 19.5 Something Special – Option 1 (Time)
27-21-15-9 reps for time of:

Thrusters (95/65)
Chest-to-bar-pullups

Rx+: As written
Rx: (75/55), Pullups

Time cap: 20 minutes

Crossfit Open 19.5 Something Special – Option 2 (Time)
21-15-9 reps for time of:

Thrusters (95/65)
Chest-to-bar-pullups

Rx+: As written
Rx: (75/55), Pullups

Time cap: 20 minutes

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

03/22/2019

03/22/2019

Album Dropping in Fall 2020 #oneamazingteam
Mindset
“The greatest glory in living lies not in never falling, but in rising every time we fall.” – Nelson Mandela
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.

Metcon (4 Rounds for reps)
20min EMOM
Min 1: 15/12 Cal Bike, Ski, or Row
Min 2: 7 Devils Presses (35s/20s)
Min 3: 8 Burpee Box Jumps (24/20″)
Min 4: REST
*Score is lowest # of reps for a movement in a given minute during EMOM

Rx (OPEN/PERFORMANCE): As written
Scaled (FITNESS): 14/10, 10/9′, Lighter than Rx weight DBs, Burpee Box Step-ups


03/21/2019

03/21/2019

Jen & Brett
Mindset
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale

Fear can be absolutely paralyzing.
But only, if we let it.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. We can all attest to it. And if you’re human, you can draw back to a time where we talked ourselves into failure, before we even began. The unconquerable fear, as Theodore Vale puts it, is the imaginary one.

It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction. Well knowing where this trajectory takes us, and we must resist it.

Instead of dwelling on what could go wrong, dwell on why it will go right. Dwell on the guaranteed struggle, and our success through it. The difference is hardly ever the magnitude of the obstacle, but rather our character in response to it.

Metcon
Pre-Game (Time)
5 Rounds For Time:
5 KB Suitcase Deadlifts (each side) (32/24)
30 Double-Unders
10 Russian Kettlebell Swings (32/24)
30 Double-Unders
15 AbMat Sit-Ups
*REST 1:00

Target Time: 14-18min
Time Cap: 22min

03/20/2019

03/20/2019

Cassie
Mindset
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In what is known as the “Cone of Learning” from Edgar Dale, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.

Metcon
Grease the Parts V3 (3 Rounds for reps)
“On The 2:00” x 3 Rounds (18:00):
A) 15/12 Cal Row, 12/8 Cal Bike or Ski, OR 150m Run, 7 Power Snatches, 7 Overhead Squats (95/65)
B) 15/12 Cal Row, 12/8 Cal Bike or Ski, OR 150m Run, 15 GHD Sit-Ups
C) 15/12 Cal Row, 12/8 Cal Bike or Ski, OR 150m Run, 7 Thrusters (95/65), 7 CTB Pull-Ups
*Score is lowest # of reps for a movement in a given interval

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 75/55, 10 GHDs, Pull-ups
Scaled (FITNESS): 45/35, Abmat sit-ups, Ring Rows

Next Level
Back Squat
7 Sets:
1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *moderate* back squat.

Sets #1+2 – 70%
Sets #3+4 – 73%
Sets #5+6+7 – 76% *Record in WODIFY

Aim to move quickly through this portion, with at most, 45s rest between sets. This can be completed “on the minute”, or even faster, as we rest as needed.


03/19/2019

03/19/2019

Sara & Jeff
Mindset
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase everywhere she goes.
These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we?
If we were to take away our job, our possessions, how would one describe us?

Let character be what defines us. Let it be our loudest statement.

Metcon
BeDTime (5 Rounds for time)
5 Rounds, “On the 5:00”:
15 Bar Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx Plus (OPEN): 135/95
Rx (PERFORMANCE): 115/80
Scaled (FITNESS): 95/65

Target Time: 2:30 – 3:00/rd
Next Level
Metcon (5 Rounds for time)
GYMNASTICS PRACTICE

On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders
35-40% of Max Ring Muscle-Ups
Time remaining after each set is rest.
*Score is time it took to complete the round

Rx Plus: As written
Rx: Bar MU OR C2B pull-ups
Scaled: 10 Ring Rows

Metcon (No Measure)
RECOVERY BIKE

15:00 Recovery Bike
*conversational pace


03/18/2019

03/18/2019

Alex & Megan
Mindset
“Never confuse movement, with action” – Ernest Hemingway

“Busy work” is our mortal enemy.

“Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are far more urgent in the moment than they are in actuality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us the most unfulfilled.

This is because movement does not push us towards our goals. Only “action” does. Action is the premeditated effort with purpose behind it. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we move through the day, are we in motion, or are we in action?

Metcon
Sir Charles (Time)
For Time…
1,000m Run, directly into…
3 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into… 1,000m Run

Rx Plus (OPEN): As written
Rx (PERFORMANCE): Pull-ups
Scaled (FITNESS): Ring Rows

Target Time: 14-17min
Time Cap: 20min
Next Level
Metcon (No Measure)
BODY ARMOR

4 Giant Sets:
9-7-5-3: Barbell Bench Press
30 Low-Banded Rows – https://www.youtube.com/watch?v=wiyVfcpY34o&feature=youtu.be
Rest 2:00 between sets.
*Build in weight on bench

2 Giant Sets:
50′ Single Arm OH Walk
100′ Double KB Front Rack Carry
200′ Farmers Carry
Rest 2:00 between sets.
*Athlete choice for weights


03/14/2019

03/14/2019

Tammy, Megan, & Ashley
Mindset
“I define anxiety as experiencing failure in advance.” – Seth Godin

It’s not abnormal to feel the nerves before something big.
We have a several thousand year-old survival mechanism that wants to protect us. Be it a bit outdated, it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

Metcon
Mercury (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
15/12 Calorie Bike OR 18/15 Cal Row
12 Kettlebell Swings (24/16)
9 Burpees

**Complete Full Rounds Before Switching**

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

Target: 10+ rds

03/13/2019

03/13/2019

Brandon
Mindset
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness.

The man quoted above is known to have changed the face of American literature.

But despite Kurt Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others stopped, he kept writing. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK. It’s part of the way.

Metcon
Grease The Parts V2 (6 Rounds for reps)
Rotating stations “On the 1:30” x 18:00 (Twice through):
Station #1 – 1:00 Moderate Row/Bike/Ski/Run
Station #2 – 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 – 1:00 Moderate Row/Bike/Ski/Run
Station #4 – 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 – 1:00 Moderate Row/Bike/Ski/Run
Station #6 – 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

*Score is lowest # of reps completed in a given 1:30 across the whole workout for that set of movements.

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 75/55, Pull-ups, C2B, 185/135, 35/20
Scaled (FITNESS): 45/35, Ring Rows, Banded Strict Pull-ups, 155/105, Lighter than Rx DB

Next Level
Pause Overhead Squat
3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat.

*We are looking to go no higher than 85% of our 1RM OHS in our three sets of one.


03/12/2019

03/12/2019

Marshall & April
Mindset
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of “success” is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Let’s choose the latter, as we know how different those two trajectories will be.

Metcon
4-Wheel Drive (4 Rounds for reps)
AMRAP 4:00:
35/25 Calorie Row
25 x 10m Shuttle Sprints
Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:
30/21 Calorie Row
20 x 10m Shuttle Sprints
Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00:
25/17 Calorie Row
15 x 10m Shuttle Sprints
Max Power Cleans (185/135)

Rest 4:00

AMRAP 4:00:
20/13 Calorie Row
10 x 10m Shuttle Sprints
Max Power Cleans (205/145)

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 115/80, 135/95, 155/105, 185/135
Scaled (FITNESS): Row – 30/21, 25/17, 20/13, 15/9, Weights 95/65, 115/80, 135/95, 155/105

Target:
1. 5reps plus
2. 8 reps plus
3. 10 reps plus
4. 10 reps plus
Next Level
Metcon (No Measure)
HANDSTAND WALK

10:00 of practice

– Shoulder taps (Facing away or toward wall, feet on a box)
– Freestanding HS holds
– Varying distances

Metcon (No Measure)
2 Rounds, Not for Score:
1:30 Light Bike
50% of estimated Max Kipping HSPU
1:30 Light Bike
40% of estimated Max Kipping HSPU
1:30 Light Bike
30% of estimated Max Kipping HSPU

A chance to practice our mechanics.

Rx: As written
Scaled: DB Push Press (35/20)


03/11/2019

03/11/2019

Raevin
Mindset
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. A single coin, that results in us deeming the individual as “rich”.

We know it wasn’t *just* the single coin. It was the culmination of the many before. Yet what ultimately pushed us over the edge was that single addition. We wouldn’t be able to say “yes” to the question without it.

We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it truly is all that matters.

Metcon
Adele (5 Rounds for reps)
5 Rounds:
1 Minute Row
1 Minute Double DB Power Snatch (50/35)
1 Minute AbMat Sit-ups
1 Minute Rest

Rx Plus (OPEN): as written
Rx (PERFORMANCE): 35/20
Scaled (FITNESS): Lighter than Rx DB weight

Target Reps: 275/250 reps
Next Level
Snatch Primer
5 Sets:
3 Muscle Snatches
3 Behind the Neck Push Jerks (Snatch Grip)
3 Pausing Overhead Squats

Set #1 – 35% of estimated/current 1RM Snatch
Set #2 – 40% of estimated/current 1RM Snatch
Sets #3, 4, 5 – 45% of estimated/current 1RM Snatch* Record in WODIFY

Weightlifting
Back Squat
Every 2:00 complete 1 set

6 Sets:
Set #1 – 5 Repetitions @ 70%
Set #2 – 3 Repetitions @ 75%
Set #3 – 5 Repetitions @ 70%
Set #4 – 3 Repetitions @ 80%
Set #5 – 5 Repetitions @ 70%
Set #6 – 3 Repetitions @ 85%*Record in WODIFY

3 Waves. All three sets of 5 are completed at 70%, and the three sets of 3 progress from 75-80-85%. Rest as needed between sets.


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