Sunday August 8, 2021

Don’t forget to do your weekend “Cleaning”!

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WOD

”ASAP AS POSSIBLE”

For Time:
500/450m Row
10 Toes to Bar
500/450m Row
15 Toes to Bar
500/450m Row
20 Toes to Bar
500/450m Row
25 Toes to Bar
500/450m Row
30 Toes to Bar
500/450m Row

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DAILY MINDSET

“Nothing great was ever achieved without enthusiasm.”

~Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the daily distractions of life. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Saturday August 7, 2021

The morning rush!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join.

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WOD

”31 HEROES”

AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30″/24″)

*This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25) or Dumbbell (50/35). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/Dumbbell and begin their 400m, while Partner #2 continues work wherever #1 left off.

31 HEROES

On 6 August 2011, a U.S. CH-47D Chinook military helicopter operating with the call sign Extortion 17 (pronounced “one-seven”) was shot down while transporting an Immediate Reaction Force attempting to reinforce a Joint Special Operations Command unit of the 75th Ranger Regiment in the Tangi Valley in Maidan Wardak province, southwest of Kabul, Afghanistan. The resulting crash killed all 38 people on board – 23 US Navy SEALs, 2 United States Air Force Pararescue, 1 United States Air Force Combat Control Team member, one pilot and two crewmen of the United States Army Reserve, one pilot and one crewman of the United States Army National Guard, seven members of the Afghan National Security Forces, and one Afghan interpreter, as well as a U.S. military working dog. At 31 U.S. military personnel killed, the shoot down of Extortion 17 represents the greatest single-incident loss of U.S. lives in Operation Enduring Freedom – Afghanistan.
…
Army Sergeant Alexander J Bennett
Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL
Chief Petty Officer, SEAL Brian R Bill
Air Force Para Rescue Tech Sergeant, John W Brown,
Chief Petty Officer, SEAL Christopher G. Campbell
Army Chief Warrant Officer 4, David R Carter
Petty Officer 1st Class, Information Systems Technician, Jared W Day
Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara
Army Specialist Spencer C Duncan
Chief Petty Officer, SEAL John W Faas
Army Staff Sergeant Patrick D Hamburger
Staff Sergeant, Air Force Combat Control Team Andrew W Harvell
Chief Petty Officer, SEAL Kevin A Houston
Lieutenant Commander, SEAL Jonas B Kelsall
Master Chief, SEAL, Louis “Lou” J Langlais
Chief Petty Officer, SEAL Matthew D Mason
Chief Petty Officer, SEAL Steven “Matt” M Mills
Army Chief Warrant Officer 2 Bryan J Nichols
Chief Petty Officer, EOD Nicholas H Null
Petty Officer 1st Class, SEAL Jesse D Pittman
Senior Chief, SEAL Thomas A Ratzlaff
Chief Petty Officer, SEAL Robert J Reeves
Chief Petty Officer, SEAL Heath M Robinson
Petty Officer 2nd Class, SEAL Nicholas P Spehar
Petty Officer 1st Class, Cryptologist Technician Michael J Strange
Petty Officer 1st Class, SEAL Jon “JT” Tumilson
Petty Officer 1st Class, SEAL Aaron C Vaughn
Senior Chief, EOD Kraig M K Vickers
Chief Petty Officer, SEAL Jason R Workman
Air Force ParaRescue Tech Sergeant, Daniel L Zerbe
Bart, K-9

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DAILY MINDSET

“Let character be your loudest statement.”

The chef puts on an apron.
The accountant brings a suitcase.
The football player wears shoulder pads and a helmet.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?
Are they materials, or is it something else?
Let character be what defines you.

Humble, Hungry, Unshakeable.

Friday August 6, 2021

Levi has been crushing it lately!

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WOD

“HANGRY”

AMRAP 20:
15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches (95/65)
6 Strict Handstand Push-Ups

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DAILY MINDSET

“True happiness is to enjoy the present, without anxious dependence of the future”

~Seneca

How often do we rush to the finish line… only to rush to find the next?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line, that we’ll never reach.

The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

Thursday August 5, 2021

Happy Birthday Raegan!

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WOD

“Y’ALL COME BACK NOW”

5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry (50s/35s)
30 AbMat Sit-Ups
10 Double Dumbbell Cleans (50s/35s)

*Score = Time it takes to complete the workout

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DAILY MINDSET

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

~Simon Sinek

What defines a leader? Is it a promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Wednesday August 4, 2021

RX girls taking 1 and 3 at “The Battle Of The Box”!

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WOD

“BUY & HOLD”

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75/55)

[Rest 4 Minutes]

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75/55)

* Score = Log rounds + reps for both AMRAP’S. Score is sum total.

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DAILY MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Tuesday August 3, 2021

Congratulations Landan and Eric on a second place finish in their division at “Battle Of The Box”!

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WOD

PART 1 – POWER CLEAN 2-2-2-2-2

Every 2:00 for 10:00:
Complete 2 Touch & Go Power Cleans

*Increase loads across each set*

PART 2- “POWER CHORD”

AMRAP 10:
15/12 Calorie Row
3 Power Cleans (135/95)
15/12 Calorie Row
6 Power Cleans (135/95)
15/12 Calorie Row
9 Power Cleans (135/95)
15/12 Calorie Row
12 Power Cleans (135/95)

* Add 3 Power Cleans per round for 10:00
* Score = The number of rounds + reps/cals in 10:00

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DAILY MINDSET

“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

Monday August 2, 2021

Great job to everyone that competed in “The Battle Of The Box” this weekend! CFD brought home the gold plate for the second year in a row!

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Happy Birthday Aimee!

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WOD

“CHIPS & DIP”

For Time:
1 Mile Run
60 Alternating Pistols
50 Chest to Bar Pull-Ups
40 Bar-Facing Burpees 🙂
30 Power Snatches (135/95)

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DAILY MINDSET

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.”

~Will Smith

It’s not about the treadmill. It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

Sunday August 1, 2021

James and Becky are perfect partners for Thursdays team WOD!

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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

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WOD

”LIKE A THIEF IN THE NIGHT”

AMRAP 10:
10/7 Calorie Assault Bike
1 Legless Rope Climb

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DAILY MINDSET

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

~Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. 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. So we have two options.

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. We don’t just flirt with the idea of doing something. We go all in.

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.

Saturday July 31, 2021

Flashback to last years “Battle Of The Box”! Good luck to all the teams competing this year!

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Attention: Due to the competition today, there will be no Yoga. It will be back next Saturday!

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WOD

“DEMONSTRATION”

3 Rounds For Time:
800 Meter Run
50 Wall Balls (20/14)
20 Single Dumbbell Devil Presses (50/35)

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DAILY MINDSET

Science has measured humans to have 20,000 genes.
Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.

Friday July 30, 2021

Todd and Tanya are working through Thursdays Team WOD!

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WOD

“DIAMETER”

4 Rounds For Time:
500 Meter Row
9 Deadlifts (275/185)
18 Kipping Handstand Push-Ups

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DAILY MINDSET

“Perfection can be spelled with the word paralysis.”

~Winston Churchill

The act of “starting” is all too often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.