Monday January 18, 2021

DSC_3467
Nick

Warmup
3 Rounds
:30 Jumping Jacks/Single Unders
60: Flutter Kicks (total)
10 Reverse Lunges

WOD
AMRAP 12:00 Minutes
10 Alt. Box Step ups/ Alt. DB Snatch (50lbs/35lbs)
20 Alt. V-UPs
40 Plate Hops/ 60 Double Unders
Post scores to comments

Accessory “Ab Burner”
1 Round
1:00 Plank
30 Alt. Leg VUPs
1:00 Side Plank (right)
30 Alt. Leg VUPs
1:00 Side Plank (left)
30 Alt. Leg VUPs

 

Sunday January 17, 2021

BBD - BW
Rest Day

Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog

Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not. 

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

Saturday January 16, 2021

DSC_7458-2
Crystal

Warmup
3 Rounds

:30 Single Unders/Jumping Jacks
5 Jumping Air Squats

WOD
3 Sets of: AMRAP in 4:00 Minutes, Resting 2:00 Mins btw sets

30 Plate Hops/30 Double Unders
15 Air Squats/ Single arm DB thrusters (50lbs/35lbs)
Post scores to comments

Accessory Work
5:00 Min Pistol progression work
*Single leg squat from top of box to floor
*Single leg squat to box
*Single leg rig/assisted pistol (hanging onto rig/doorway for balance)



Friday January 15, 2021

DSC_5330
Ken
Join us for Sip and Stretch tonight at 7pm
Link in Box Brief 

Warmup
5:00 Min Clock

10 Glute Bridges
5 Russian baby makers
10 Reverse lunges (total)

WOD
3 Rounds for time

12 Alt. Box Step ups/Double DB Deadlifts (50lbs/35lbs)
9 Burpees/ Lateral DB Burpees
12 Alt. Jumping Lunges/ Double DB Front Squats (50lbs/35lbs)
REST 5:00 Minutes
For Time
36 Alt. Box Step ups/
Double DB Deadlifts (50lbs/35lbs)
27 Burpees/
Lateral DB Burpees
36 Alt. Jumping Lunges/
Double DB Front Squats (50lbs/35lbs)
Post scores to comments

Accessory Work
3 Sets:

10 Cat Cow Exercises
10 Bird dogs (per side)
20 Supermans

Stretching
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (each side)

Box Brief:
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09

Thursday January 14, 2021


Rest Day

Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog

Built By Division 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 Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?

Wednesday January 13, 2021

DSC_8895
Meghan
Join us for Yoga tonight at 7pm. Link in Box Brief

Warmup
3 Rounds

12 Alt. Bodyweight RDLs (in total)
4 Inch Worms to Pushups
:30 Single Arm DB Overhead Hold/ Plank Hold (each arm/each side)

WOD
3 Sets of:

1:00 Min: Max Situps
1:00 Min: Max Alt Box Step ups/ DB Box Step ups
1:00 Min: Max Alt. Leg V-UPs
1:00 Min: Max Reps Chair Dips/ DB Single DB Devil Press (50lbs/35lbs)
1:00 Min: REST
Post scores to comments

Accessory Work
3 Sets:

10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot-each side)
10 Single Leg DB RDL (each side)

Stretching
2:00 Min: Pigeon Stretch (each side)

Box Brief:
Wednesday Yoga:
https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09 
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09

Tuesday January 12, 2021

DSC_8915
Travis


Warmup
30ft Walk on toes, forward
30ft Walk on toes, backwards
30ft Walk on heels
30ft Walk feet turned out

30ft Walk feet turned in
30ft Lunge with arms locked out overhead
30ft Lunge walk, torso twists towards forward leg
30ft Butt Kickers
30ft High Knees
30ft Bear Crawl Forward
30ft Bear Crawl Backward
then…..
1 set of:
10 Alt. Worlds greatest stretch
10 Air Squats

WOD
15:00 Minute Clock

0:00-3:00 Minutes: 400m Run+Max Jumping Air Squats/ DB Goblet Squats (50lbs/35lbs)
Rest 1:00 Minute
4:00-7:00 Minutes: 400m Run+Max Reverse Lunges/ Alt. DB Clean and Jerks (50lbs/35lbs)
Rest 1:00 Minute
8:00-11:00 Minutes: 400m Run+ Max Jumping Air Squats/ DB Goblet Squats (50lbs/35lbs)
Rest 1:00 Minute
12:00-15:00 Minutes: 400m Run+ Max Reverse Lunges/ Alt. DB Snatches (50lbs/35lbs)
Post scores to comments

Accessory Work
3 Sets

10 Tempo DB Bench Press (2 sec down/2 sec up)
10 Tempo DB Bent Over Rows (2 sec down/fast up)
10 Seated Alt. DB Curls (each side)

Stretching
2:00 Min Pancake Stretch

2:00 Min Frog Stretch

Box Brief
Wednesday Yoga:
https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09 

Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09

 

Monday January 11, 2021

CFD - 8-30-9-30am class Saturday-0633
Britt

Warmup
5:00 Minute Clock

30 Single Unders/ Jumping Jacks
6/perside- Worlds Greatest stretch
3 Inch Worms to pushups
:20 Active bottom of the squat hold

WOD
2 Sets of

25 Pushups
50 Air Squats
100 Double Unders/Plate Hops
50 Air Squats
25 Pushups
*Rest 3:00 Minutes btw sets
Post scores to comments

Accessory “Ab Burner”
3 Rounds
1:00 Minute Plank hold (elbows)
:30 Side Plank (right/left)
60 Flutter Kicks (in total)

Box Brief:
Wednesday Yoga: 
https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09 

Friday Sip and stretch:
 
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09

Sunday January 10, 2021

Rest Day
Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog

BUILT BY DIVISION MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

A quote from a man who is recognized as one of the greatest artists of all time.

  • There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.
    It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michelangelo simply worked his ass off. 

    Greatness is not by chance. It is by choice. Let’s get to work.

--

Saturday January 9, 2021

DSC_2701
Jess

WARMUP
10:00 Minutes
30 Jumping Jacks
20 Alt. Single Leg RDL
10 Small circles forward
10 Big circles forward
10 Small circles backwards
10 Big circles backwards
10 arm swings across the chest
10 arm swing up and down
5 Inch worms to pushups
followed by- with workout weight: 
5 Clean and Jerks 
100 Meter Run 
8 pull-ups
5 Burpees

WOD
GLEN
30 Double Dumbbell Clean and Jerks (50’s/35’s)
1 Mile Run
50 Pull-ups
1 Mile Run
100 Burpees
Post scores to comments

MODIFICATIONS
RUN
2k Row
4k Bike Erg
1,600 Meter Ski Erg
100/75 Calorie Assault or Echo Bike
60 burpees

PULL-UPS
Reduce Rep
3 Minutes of Practice
60 Ring Rows
30 Strict Pull-ups
Dual Dumbbell Bent Over Rows
Renegade Rows
Odd Object Bent Over Row

Box Brief:
Wednesday Yoga: 
https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09 

Friday Sip and stretch:
 
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09