“DT” aftermath! Ryan crushed it!

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WOD

“Southpaw”

AMRAP 15:
3 Kettlebell Swings (53/35)
3 Kettlebell Box Step-ups (24″”/20″”)
3 Calorie Bike
6 Kettlebell Swings (53/35)
6 Kettlebell Box Step-ups (24″”/20″”)
6 Calorie Bike
9 Kettlebell Swings (53/35)
9 Kettlebell Box Step-ups (24″”/20″”)
9 Calorie Bike
…
Add [3] Reps Per Round

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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

A quote from a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Let’s get to work.

“HERO WEEK”

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

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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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HERO WOD

“Team Bull”
In teams of two, with only one partner working at a time, complete two rounds of the following for time:
200 Double-Unders
50 Overhead Squats 135/95#
50 Pull-Ups
Run 1 mile
*You may split up the run however you choose, including running it together.

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

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DAILY MINDSET

 

“I attribute my success to this – I never gave, or took, any excuse.”

~Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Julie is working through her Ring Push-Ups during  Thursdays Hero WOD “Coe”, and they looking perfect!

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Attention: We will not be running any evening WOD’s this Friday July 3rd due to the 4th of July Holiday. The rest of the week will be the regular schedule. Thanks for understanding, and have a fun and safe Independence Day

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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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HERO WOD

“Nate”
Compare to 7/5/19
Complete as many rounds and reps in twenty minutes as you can of:
2 Muscle-Ups
4 Handstand Push-Ups
8 2/1.5-Pood Kettlebell Swings

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

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DAILY MINDSET

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”

~James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

Happy 40th Birthday Alvin! 

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Attention: We will not be running any evening WOD’s this Friday July 3rd due to the 4th of July Holiday. The rest of the week will be the regular schedule. Thanks for understanding, and have a fun and safe Independence Day

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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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HERO WOD

“Coe”
Compare to 7/3/19
Ten rounds for time of:
95/65 pound Thruster, 10 reps
10 Ring Push-Ups
*Time cap 20 minutes

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

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DAILY MINDSET

“I define anxiety as experiencing failure in advance.”

~Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

The 8am working through the Push Presses of Mondays WOD!

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Attention: We will not be running any evening WOD’s this Friday July 3rd due to the 4th of July Holiday. The rest of the week will be the regular schedule. Thanks for understanding, and have a fun and safe Independence Day

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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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HERO WOD

“DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang Power Clean, 9 reps
155/105 pound Push Jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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DAILY MINDSET

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.”

~Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.

6:00pm Dumbbell madness!
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Attention: We will not be running any evening WOD’s this Friday July 3rd due to the 4th of July Holiday. The rest of the week will be the regular schedule. Thanks for understanding, and have a fun and safe Independence Day!
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Happy Birthday Estee!

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To honor those who have given their lives for our freedom we will be doing “Hero” WOD’s all week! There will be options for scaling so please don’t let a hard looking WOD be an excuse to “Cherry Pick”!
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WOD

“Blake”
Compare to 7/1/19
Four rounds for time of:
100 foot Walking lunge with 45/25lb plate held overhead
30 Box Jumps, 24/20 inch box
20 Wallball Shots, 20/14 pound ball
10 Handstand Push-Ups
*You may choose to do this WOD as an individual or as a team of two.

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

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DAILY MINDSET

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.”

~Mohammed Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of all time, offers the difference maker in an otherwise even fight between two opponents:

Failure.

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

If you have never had the pleasure of working out with Chevy, you are missing out! We are obsessed with her commitment to perfection.
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WOD

“Laces Out”

AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

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DAILY MINDSET

 

“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.”

~Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

Happy Birthday James and Donette!

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WOD

“Smallville”

16 Rounds:
20 Seconds Hollow Rocks
10 Seconds Rest
20 Seconds Superman Rocks
10 Seconds Rest

GENERAL WARM-UP

40 Seconds Active Samson Video
20 Seconds Glute Bridges Video
40 Seconds Down Dog Video
20 Seconds Glute Bridges Video
40 Seconds Sit-ups
20 Seconds Glute Bridges Video
40 Seconds Inchworms to Push-up Video
20 Seconds Glute Bridges Video
40 Seconds Alternating Bird Dogs Video
20 Seconds Glute Bridges Video
40 Seconds Dead Bugs Video
20 Seconds Glute Bridges Video

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

*Hamstrings

*Quads

*Calves

*Lower Back

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DAILY MINDSET

 

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.”

~Vivian Greene

Let’s not wait for the perfect time.
Let’s instead just create it.

“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.

We can either await the picture perfect moment, or we can get outside and create it.

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.

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.