Therese is coming in from a bluebird run!

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WOD

“PREVENTATIVE MEDICINE”

AMRAP 14:
60 Wallballs (20/14)
50 Box Jumps (24″/20″)
40 Burpees 🙂
30 Medicine Ball Box Step-Ups
20 Toes to Bar

* Hold The Med-Ball Across The Chest
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DAILY MINDSET

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

~Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Just another day of CFD moms showing us how strong they are!

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WOD

Part 1: Strict Press
On the 3:00 x 3 Rounds: 1 Strict Press (Start First Working Set at 85% & Build To Heavy)

Part 2:  “UNGRACEFUL”

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DAILY MINDSET

“It doesn’t matter when we start.
It doesn’t matter where we start.
All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Saturday teamwork James and Bob edition!

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WOD

“BOAT SHOES”

For Time:
1,500/1,350 Meter Row
1,200 Meter Run

Rest 3 Minutes

1,000/900 Meter Row
800 Meter Run

Rest 3 Minutes

500/450 Meter Row
400 Meter Run

Time Cap: 35 Minutes

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DAILY MINDSET

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” 

~Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

The 4:30 “Committed Club” working on their Back Squats!

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WOD

Part 1: Back Squat
On the 3:00 x 3 Rounds: 1 Back Squat (Start First Working Set at 85% & Build To Heavy)

Part 2: “MLK” 
For Time:
1,968 Meter Bike
19 Burpee Pull-Ups
63 Thrusters (75/55)

Time Cap: 10 Minutes

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DAILY MINDSET

“You’ll miss the best things if you keep your eyes shut”

~Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Don’t forget to do your weekend mobility!

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Happy Birthday Sara!

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WOD

“Ringer”
On the 8:00 x 5 Rounds
30/24 Calorie Row
30 Burpees 🙂
30 Sit-Ups
400 meter Run

Score: Slowest round

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DAILY MINDSET

“It’s not how much we give, but how much love we put into giving.”

~Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

Leonor, Scott, and Sara are working through their Dumbbell Lunges!

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Happy Birthday Josh C.!

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WOD

“Saturday Teamwork”
Teams of 2
AMRAP 30:
50/35 Calorie Row
50 Burpees
50/35 Calorie Bike
50 Kettlebell Swings (53/35)

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DAILY MINDSET

“The only person you are destined to become is the person you decide to be.” ~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

Jake is getting set for his Cleans!

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WOD

Part 1: Power Snatch
On the 3:00 x 3 Rounds: 2 Power Snatches (Start First Working Set at 82% & Build To Heavy)

Part 2: “Uppers & Downers”
AMRAP 10:
1-2-3…Power Snatches (135/95)
15 Wallballs (20/14)

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DAILY MINDSET

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.”

~Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what needs to stay… and what needs to go.

Carson is flying through his Thrusters during Tuesdays WOD!

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WOD

Part 1: Strict Press
On the 3:00 x 3 Rounds: 2 Strict Presses (Start First Working Set at 82% & Build To Heavy)

Part 2: “Back Up Terry”
AMRAP 12:
8 Dumbbell Push Jerks (R)
8 Dumbbell Step Back Lunges
8 Dumbbell Push Jerks (L)
8 Dumbbell Step Back Lunges
40 Double-Unders

Dumbbells: (50/35)

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DAILY MINDSET

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Julie is keeping up her pace is she works through her Power Cleans!

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WOD

Dan and the 6am working through Mondays WOD!

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WOD

Part 1: Back Squat
On the 3:00 x 3 Rounds: 2 Back Squats (Start First Working Set at 82% & Build To Heavy)

Part 2: “ROCKET SCIENCE”

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DAILY MINDSET

“If you fight for your limitations, you get to keep them.”

~Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.