Saturday June 27, 2020

Post your best caption of Dave 08 to the CFD community Facebook page!
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Attention: There will be NO Yoga today, it will be back next Saturday at 9:00am!

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WOD

“Mind Eraser”

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees 🙂
200 Meter Run

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DAILY MINDSET

“Live life on purpose”

~Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.

Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.

Friday June 26, 2020

Happy Birthday Staci!

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It’s Benchmark Friday!

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BENCHMARK WOD

“Lynne”
Compare to 4/27/18
Five rounds for max reps of:
Body weight bench press
Pull-ups

*Rest as needed between sets, and as directed by your trainer. You must go straight from Bench Press to Pull-Ups and rest after Pull-Ups. Those of you that are not lifting body weight; choose a weight that you will be able to hit 12-15 reps and hitting failure.

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DAILY MINDSET

 

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.

Thursday June 25, 2020

Christy is all smiles as she comes in from her run!

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Happy Birthday Sandy!

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WOD

“Onside Kick”

AMRAP 16:
3 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl
6 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl
9 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl
…
[Add 3 Toes to Bar Each Round]

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DAILY MINDSET

 

“Success is the ability to go from one failure to another with no loss of enthusiasm.”

~Winston Churchill

The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results.

Define what your enthusiasm is. Why you do what you do. And when the hardship comes, whether it’s today, tomorrow, or next week, remind yourself of that why. Circumstances do not dictate effort… only we do.

Wednesday June 24, 2020

Shea hit a crazy 70 pound Deadlift PR for a 335 pound one rep!
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WOD

“Hook and Ladder”

[On the 0:00]
1 Round:
30 Lateral Barbell Burpees 🙂
30 Power Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees 🙂
15 Power Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees 🙂
10 Power Clean and Jerks (95/65)

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DAILY MINDSET

 

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

~Abraham Lincoln

Perspective is everything.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Tuesday June 23, 2020

Sunshine and blue skies makes for a great WOD!
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WOD

“Hot Route”
AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)

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DAILY MINDSET

 

“There is but one degree of commitment; total.”

~Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.

Monday June 22, 2020

Great job Casey and Justin for competing in the “Battle Forged Throwdown” last Saturday!
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WOD

“7-on-7”

AMRAP 7:
4 Bar Muscle-Ups (4 Strict Pull-Ups)
8 Front Squats (185/135)
12/9 Calorie Bike/Row
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-Ups
8 Front Squats (155/105)
12/9 Calorie Bike
16 Toes to Bar

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DAILY MINDSET

 

“One can have no smaller or greater mastery, than mastery of oneself.”

~Leonardo DiVinci

Leonardo DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.

The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all.

The one person that will stop of us from doing what we want to do, looks back at us in the mirror.
It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.

It’s you versus you.

Sunday June 21, 2020

Leonor and Brenda are absolutely crushing it!
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WOD

“Wallflower”

AMRAP 15:
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold

WORKOUT VIDEO OVERVIEW

Click Here

GENERAL WARM-UP

6 Minutes For Quality:
5 Inchworm to Push-ups Video
10 Arch-ups Video
15 Second Hollow Hold Video
20 Second Air Squat Hold (Parallel)

MOBILITY

Pike Stretch: 45 Seconds

Video

Pigeon Pose + Wrist Stretch: 45 Seconds (Each Side)

Video

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DAILY MINDSET

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect”

~Ralph Waldo Emerson

We have a choice – to believe that life is happening to us, or that we are fully in control.

That life is by accident, or, that life is a direct reflection of the choices that we make. We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story, that we are the writers of our script.

At the end of the day, are we going to allow our life to be dictated to us by chance, or by choice?

Saturday June 20, 2020

Happy Birthday Ellen!

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Reminder: Heather will be teaching Zoom Yoga today at 9:00am! Click here to join.

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WOD

“Groundhog Day”

For Time:
600 Meter Run
50 Kettlebell Swings (53/35)
400 Meter Run
30 Chest to Bar Pull-ups
200 Meter Run With Kettlebell
30 Chest to Bar Pull-ups
400 Meter Run
50 Kettlebell Swings (53/35)
600 Meter Run

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DAILY MINDSET

 

“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.”

~Daniel Ping

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires to be. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. If our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, if we carefully do it, we can get the playdough to soften. One droplet of water at a time, with patience, it starts to move again. The playdough is restored, and takes whatever shape it wants next.

What is important here is that the playdough, even when in its most hardened state… was always playdough.

Friday June 19, 2020

MK Coming in from Overhead Dumbbell Carry during Thursdays WOD!
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It’s Benchmark Friday!

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WOD

“The Crossfit Total”
Compare to 11/30/18
You will have three attempts at each lift to find your 1 rep max:
Back Squat
Strict Press
Deadlift

Your “CrossFit Total” is the combination of your best lift. You must complete them in that order.
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DAILY MINDSET

 

“When you have one foot in the past, and one in the future, you piss on the present.”

~Dan Harris

It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present is ironically the most challenging of the three.

Depression is when we dwell on the past. Anxiety is the fear of the future. And neither lead to happiness.

Happiness is not something we find in the past, and it’s definitely not something we postpone for the future. It is something we design for the present.

Thursday June 18, 2020

The 4:30 group getting their Burpee deadlifts on!
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WOD

“Cash Back”
50-35-20-35-50:
AbMat Sit-ups

After Each Round:
10 Double Dumbbell Push Press (50’s/35’s)
50 Meter Double Dumbbell Walk with 1 Arm Overhead + 1 Arm at Hang
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DAILY MINDSET

 

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

In a world where opinions flow so freely, the discussions run deep and far on what we “should” be doing in our lives. Yet with such (healthy) discussion and debate, we can find drama, confusion, and blurred lines. And in that, we paralyze ourselves to actually doing… anything. It starts, and ends, as purely a discussion.

Marcus Aurelius urges us to contemplate less, and act more. To let actions be our loudest statement. To be the change we want to see in this world, rather than to argue for it.