Monday December 14, 2020

Post WOD bro recovery sesh!
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Announcement: This year we have decided not to hold our annual Ugly Sweater Holiday Party. While we are so sad about this, we are excited to be having an Ugly Sweater contest the week of Christmas! Wear your Sweater to any of the WOD’s December 21st through December 24th and we will take your picture and give out prizes! Thank you for understanding. We can’t wait to see what you guys come up with!

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WOD

“Eighteen Wheeler”

AMRAP 18:
18/15 Calorie Assault Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

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DAILY MINDSET

“You can’t build on top of success you don’t acknowledge.”

~Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Sunday December 13, 2020

Don’t forget to spend some time this weekend to work on your mobility!

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

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WOD

“Shiplap”

EMOM 20:
1st Minute: Calorie Row
2nd Minute: AbMat Sit-ups

Score is Lowest Row + Lowest Sit-up Round

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DAILY MINDSET

“Perfection can be spelled with the word paralysis.”

~Churchill

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.

Now this survival mechanism is amazing for avoiding actual real-life dangers. But the healthy ones… it can also prevent if we aren’t mindful.

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

Saturday December 12, 2020

The 6am getting their ride on!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join. We are now asking that you sign up on the Mindbody App for Saturday Yoga.

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WOD

“HarDTop”

On the 4:00 x 5 Rounds:
400 Meter Run
1 Round of “DT” (155/105)

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DAILY MINDSET

“All progress depends on the irrational person.”

The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.

Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.

Friday December 11, 2020

Julie is settling in to the Devils Presses during Thursdays Team WOD!
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WOD

“Tread Water”

For Time:
2,000/1,600 Meter Row
150 Double Unders
10 Rounds of “Cindy”

1 Round of “Cindy”:
5 Pull-Ups
10 Push-ups
15 Air Squats

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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.

Thursday December 10, 2020

Heath and Laura are having the time of their lives competing at last weekends “Twas The WOD Before Christmas” Competition!
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WOD

“I Scream, You Scream”

Teams of 2
AMRAP 30:
Partner 1: Max Calorie Assault Bike
Partner 2: 6 Single Arm Devil’s Press (50/35)

Switch Stations Every Minute

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DAILY MINDSET

“What is important is seldom urgent, and what is urgent is seldom important.”

~Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.

Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got absolutely nothing accomplished.

Let’s take note of what we do today with a critical eye. And let’s cut the fluff.

Wednesday December 9, 2020

Kamrie and Lacey are rocking the candy cane socks during the row/bike event at last weekends competition!
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WOD

“Loch Ness Monster”

For Time:
50 Wallballs (20/14)
50 Box Jumps (24″”/20″”)
50 Wallballs (20/14)

On the Minute [Starting at 0:00]:
5 Deadlifts (225/155)

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DAILY MINDSET

“If you want to be truly successful at it, you cannot be content with pretty good.”

~Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life that is worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.

Tuesday December 8, 2020

Great work to all of the CFD teams that competed in “Twas The WOD Before Christmas” competition this weekend!
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Happy Birthday Kristen!

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WOD

“Lead Foot”

AMRAP 4:
27/21 Calorie Row
27 Burpees 🙂
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees 🙂
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees 🙂
15 Pull-ups

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DAILY MINDSET

“If you aim at nothing, don’t worry… you’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to the mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable.

“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Monday December 7, 2020

Stoner and Klae are working on their beach bodies with a little Bench Press!
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WOD

Power Snatch + Overhead Squat

On the Minute x 10:
2 Power Snatches
1 Overhead Squat

“All That”

21-15-9:
Power Snatches (75/55)
Overhead Squats (75/55)

50/35 Calorie Assault Bike

9-15-21:
Power Snatches (75/55)
Overhead Squats (75/55)

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DAILY MINDSET

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.

Every day, we are going to spend our water (our thoughts), on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.

Check in with ourselves today.
Are we watering the flowers, or the weeds?

Sunday December 6, 2020

Don’t forget to get your weekend Mobility on!
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Reminder: Shayan will be running Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
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WOD

“Overdue”

For Time:
100/80 Calorie Assault Bike
80 AbMat Sit-ups
60 Step Back Lunges
40 Box Jump Overs (24″/20″)
60 Step Back Lunges
80 AbMat Sit-ups
100/80 Calorie Assault Bike

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DAILY MINDSET

“Hope and despair are both self-fulfilling prophecies.”

~Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.

We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.

Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?

Saturday December 5, 2020

Lauren is feeling the rainbow as she comes in from a sunny fall run!
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Attention: There will be NO yoga this morning, it will be back next Saturday!

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WOD

“New Level”

For Time:
800 Meter Run
20 Power Snatches (115/85)
20 Pull-ups
800 Meter Run
20 Clean & Jerks (115/85)
20 Pull-ups
800 Meter Run
20 Thrusters (115/85)
20 Pull-ups

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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 grows buds. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. To the point where if it grows too many, the bush can actually 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) to have an ample supply. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what ideas can stay… and what can go.