5.28.2020

FUNday

TEAM WOD 


#‎LifeLessons from an 80 year old man.


1. Have a firm handshake.

2. Look people in the eye.

3. Sing in the shower.

4. Own a great stereo system.

5. If in a fight, hit first and hit hard.

6. Keep secrets.

7. Never give up on anybody. Miracles happen everyday.

8. Always accept an outstretched hand.

9. Be brave. Even if you’re not, pretend to be. No one can tell the difference.

10. Whistle.

11. Avoid sarcastic remarks.

12. Choose your life’s mate carefully. From this one decision will come 90% of all your happiness and misery.

13. Make it a habit to do nice things for people who will never find out.

14. Lend only those books you never care to see again.

15. Never deprive someone of hope; it might be all they have.

16. When playing games with children, let them win.

17. Give people a second chance, but not a third.

18. Be romantic.

19. Become the most positive and enthusiastic person you know.

20. Loosen up. Relax. Except for rare life-and-death matters, nothing is as important as it first seems.

21. Don’t allow the phone to interrupt important moments. It’s there for our convenience, not the caller’s.

22. Be a good loser.

23. Be a good winner.

24. Think twice before burdening a friend with a secret.

25. When someone hugs you, let them be the first to let go.

26. Be modest. A lot was accomplished before you were born.

27. Keep it simple.

28. Beware of the person who has nothing to lose.

29. Don’t burn bridges. You’ll be surprised how many times you have to cross the same river.

30. Live your life so that your epitaph could read: No regrets.

31. Be bold and courageous. When you look back on life, you’ll regret the things you didn’t do more than the ones you did.

32. Never waste an opportunity to tell someone you love them.

33. Remember no one makes it alone. Have a grateful heart and be quick to acknowledge those who helped you.

34. Take charge of your attitude. Don’t let someone else choose it for you.

35. Visit friends and relatives when they are in the hospital; you only need to stay a few minutes.

36. Begin each day with some of your favourite music.

37. Once in a while, take the scenic route.

38. Send a lot of Valentine cards. Sign them, ‘Someone who thinks you’re terrific.’

39. Answer the phone with enthusiasm and energy in your voice.

40. Keep a notepad and pencil on your bedside table. Million-dollar ideas sometimes strike at 3 a.m.

41. Show respect for everyone who works for a living, regardless of how trivial their job.

42. Send your loved ones flowers. Think of a reason later.

43. Make someone’s day by paying the toll for the person in the car behind you.

44. Become someone’s hero.

45. Marry only for love.

46. Count your blessings.

47. Compliment the meal when you’re a guest in someone’s home.

48. Wave at the children on a school bus.

49. Remember that 80% of the success in any job is based on your ability to deal with people.

50. Don’t expect life to be fair.

5.27.2020

Thursday

3 Rounds for Quality of:
 3min of Turkish Get-UPs*
 2min of Double Unders
 1min REST

*KB RX= 35/25 lbs. 


5.26.2020

Wednesday

5 Rounds for QUALITY of:
 10 Single Leg DB Deadlifts (5R, 5L)*
 20 Hollow Rocks
 10 Hammer Curls*

*DB weight- TBD



5.25.2020

Tuesday



Murph

For Time:
Run 1 Mile
  100 Pull-ups
  200 Push-ups
  300 Squats
Run 1 Mile

Murph is a challenging workout that honors  Michael Murphy. If you saw the movie Lone Survivor, you know all about the Michael Murphy story. Murph first appeared on the crossfit.com site on 8/18/2005. Here is the explanation from CrossFit:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.




Memorial Day



Every year, families and friends gather to grill meat and wave flags, but getting a day off from work and drinking a beer doesn’t really do justice to those that have lost their lives in service of the United States of America.

Most service members believe this country is worth enduring a lot of shitty situations. There’s an idea that despite our flaws, America is an amazing place to live full of righteous people who work hard, have personal responsibility, and always try to improve.

Do not let them down; live honorably. Convince the families of the fallen that their loss was worth it. Convince the service members who still toil that their effort is worth it. Take responsibility of your life and actions, respect others, and never, ever stop trying to succeed. Teach others how to do the same.

The only true memorial is to live this way, to live honorably. Everything else is an obligatory charade. This is not a day of celebration, but of remembrance. 

Lest we forget.