Great job to all our masters athletes at CFD that worked their butts off this weekend!

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WOD

Heavy Snatch/Overhead Squat Complex

For Load
Every 2:00 for 8:00:
1 Power Snatch + 2 Overhead Squat
*pause at the bottom of the Overhead Squat for :2

Purpose: To lift a little heavy or practice before the workout.

“OVERRATED”

5 Rounds For Time:
7 Power Snatches (115/85)
14 Box Jump Overs (24″/20″)

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DAILY MINDSET

“One of the most difficult things to give away is kindness. It usually comes back to you.” 

~Anonymous
Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.

Think back to the last time you saw someone else doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?

If kindness is contagious, we just need to start the chain.

Happy Mothers Day to all the amazing CFD moms! You ladies are incredible, and such a great example!

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Attention: There will be NO Open Gym this week. It will be back on next Sunday!

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WOD

“PEPPERS”

3 x 1 Mile Repeats
(Rest for half the amount of time it took to complete the mile)

Run 1 Mile
Rest 1/2 the time
Run 1 Mile
Rest 1/2 the time
Run 1 Mile

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DAILY MINDSET

“Don’t bunt. Aim out of the ballpark.”

~David Oglivy

One of the most dangerous things we can do in life: to dream too small.

What stops dreamers from dreaming, is fear.
We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

It doesn’t start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences.

Becky is enjoying the beautiful weather during Thursdays 200 meter runs!

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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

“POWER ROWPE”

AMRAP 30:
50 Double Unders
500/400m Row or 400m Run
50 Double Unders
5 Rounds of “The Chief”

1 Round of “The Chief”: DEMO 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats

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DAILY MINDSET

“If a shooter missed the target, it’s not the targets fault.”

~Unknown

How ridiculous would it look for a shooter to scream at the target, as if it should have magically moved to where they shot? Pretty ridiculous. But, it happens.

And if you’re reading this, I’d hedge a bet that you and I both have been guilty of this before. Blaming something external.

Certainly, blaming the target gets that shooter no where. Their next shot may be just as wild as the one before. But if the shooter took a step back, took windage into consideration, adjusted their sights, and took their next shot… would they have a better chance?

The takeaway is that it can be human nature to feel the heat of frustration in the moment. And to even have the inclination to blame something external to the real reason why. In that moment, we can recall such an example. We’ll take responsibility, realign our sights, and take our next shot. That first miss will be the reason why we’ll be closer this time.

Lacey is back and crushing it!

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WOD

“PUT A RING ON IT”

10 Rounds For Time:
3 Ring Muscle-Ups
6 Front Squats (165/105)
9/6 Calorie Assault Bike

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DAILY MINDSET

“I don’t like that man. I should get to know him better.”

~Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil.

A situation we can all relate to from some point in our lives is a poor first impression. We meet someone we really do not want to spend another second around. Yet, life puts us right back next to them. Definitely not by choice, but by chance.

And we talk.

And we strike some common ground.

And we understand them a bit more.

And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better grasp their perspective. And potentially even the reason why we felt the way we did.

Next time we find ourselves feeling that wave of emotion towards someone, remind ourselves… maybe we just need to get to know them a little bit better.

The Tuesday evening peeps working through their Burpee Box Jump Overs!

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WOD

“STAND & DELIVER”

AMRAP 16:
10 Double DB Box Step Overs (50/35# / 24″/20″)
100m DB Farmer’s Carry (50/35#)
200m Run
:30 L-Sit (Accumulate)

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DAILY MINDSET

“Patience is not the virtue. Discipline is.”

Discipline is not a term reserved for the military or martial arts. Where patience is our anchor in the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every reason to “let this one slide”.

Patience is a subset of a deeper practice.
That of discipline.

John is taking his deficit Push Ups to the next level!

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WOD

“SHUFFLE THE DECK”

On the 3:00 x 6 Rounds:
Rounds 1-3:
10/7 Calorie Assault Bike
10 Chest to Bar Pull-ups
10 Thrusters (95/65)

Rounds 4-6:
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
10/7 Calorie Assault Bike

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Casey is working through the Wall Balls during last weeks leg burner!

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WOD

“SHIN GUARD”

For Time:
9-15-21:
Burpee Box Jump Overs (24″/20″)
Power Clean & Jerks (135/95)

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DAILY MINDSET

“The single biggest problem in communication is the illusion that it has already taken place”. 

~George Bernard Shaw

Have you ever believed that you were on the same page with someone, but, as it turned out, not even close?

Sometimes we can be so sure that we have communicated everything properly, that we don’t even consider it to be a possibility.

Happens all the time, and definitely to all of us. What’s interesting, is that it’s never about effort, or the lack thereof. It’s about perspective.

What we actually don’t want to do, is “communicate” more. Part of it might actually need less.

What we may need, is to understand more. To place ourselves in their shoes. If I were them, what questions would I have? If I were them, how would I feel about this?

The illusion that Shaw refers to in the quote is the entrapment of our perspective.
Detach and think… if roles were reversed, is this clear?

Donette is looking shredded as she works trough the Z Presses during  Thursdays upper body crusher!

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WOD

“CLEAR THE AIR”

AMRAP 13:
40 Air Squats
300/250 m Row
20 Power Snatches (75/55)

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DAILY MINDSET

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”

~Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery.

We recognize this in our sport, thinking of complex movements such as squat snatches and double-unders.

What we don’t always talk about, is how this concept applies to our social lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Just like on the jump rope… seek out the reps.

Who’s excited to Bench Press!!

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Happy Birthday Lacey!

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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

“Binda”

For Time:
1000m Bike
10 Bodyweight Bench Press
900m Bike
9 Bodyweight Bench Press
800m Bike
8 Bodyweight Bench Press
700m Bike
7 Bodyweight Bench Press
600m Bike
6 Bodyweight Bench Press
500m Bike
5 Bodyweight Bench Press
400m Bike
4 Bodyweight Bench Press
300m Bike
3 Bodyweight Bench Press
200m Bike
2 Bodyweight Bench Press
100m Bike
1 Bodyweight Bench Press

(Women: 3/4 Bodyweight)

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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.

Andrew is demonstrating perfect form as he works through the “Z Press”!

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Correction: There will be no Yoga today. Thanks for your understanding.

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WOD

“Two Thousand Words”

Partner Workout For Time:
2,000/1,600 Meter Row
40 Bar Muscle-ups
16 Rounds of “Macho Man” (155/105)

(“Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks)

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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.