Welcome and Entertain It All

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“14.2 Open Workout”
From 0:00 to 3:00
2 Rounds of
10 Overhead Squats (95/65)
10 Chest-to-Bar Pull Ups

From 3:00 to 6:00
2 Rounds of
12 Overhead Squats (95/65)
12 Chest-to-Bar Pull Ups

From 6:00 to 9:00
2 Rounds of
14 Overhead Squats (95/65)
14 Chest-to-Bar Pull Ups

Etc., following the same pattern until you can’t make the time.


A) EMOM 10
O: 10 Alt DB Snatch
E: :30 Burpees

B) 4 Rounds for Quality (RFQ) :45:15
GHD Back Ext
DB Cleans
C2B Chin-ups
“The Guest House” by Rumi

This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they’re a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.
Be grateful for whoever comes,
because each has been sent
as a guide from beyond.

In this poem, Rumi compares the essence of being human to the idea of a guest house – we are vessels for innumerable experiences and emotions throughout not just our lives, but sometimes within each experience. His poem is most simply about the importance of accepting everything that approaches us rather than picking and choosing as a way to turn away from all negativity. By expecting only goodness in your life and attempting to reject all bad things, you cannot expect to live nearly as rich a life as a person who “welcome[s] and entertain[s]” everything he or she is met with. Your strength – and often grace — through it all only makes you better.

Have fun with the Open 14.2, CFLA family. It might test you on many levels. It may dredge up doubt and feelings of inadequacy. Embrace it all and differentiate was is a temporary and fleeting guest as opposed to your concrete character. Above everything else, have fun – and have fun doing it with the rest of us.

See you Sunday at 11am. Bring your friends and family to show them what we’re all about. At least get them to do the opening dance with us!

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Annita putting her weights away, slowly.



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