Monday February 17, 2020

Leonor is pushing to her limits as she crushes the max Thruster during Fridays WOD!
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Attention: For your convenience we will be running the regular schedule today!
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The Nutrition Challenge is officially over! Make sure to get your points calculated and set a time with Hillari to get your after stats taken.
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Reminder: Dexa Body will be back at CFD this Friday February 21st from 3:00pm to 7:00pm! Click here to schedule your time ASAP, spots fill up fast!
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We are excited to celebrate winter with our second Ski event coming up this Friday the 21st at Brighton! James W. has two for one passes so if you need any let Hillari know. This is such a fun event and we can’t wait to take advantage of the greatest snow on earth with all of you!
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WOD

“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
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DAILY MINDSET

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.”

~Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, at his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.””

Sunday February 16, 2020

Everybody Jump! Jump!
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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

“Daily Double”
For Time:
50 Wallballs (20/14)
50 AbMat Sit-ups
100 Double Unders
40 Wallballs (20/14)
40 AbMat Sit-ups
80 Double Unders
30 Wallballs (20/14)
30 AbMat Sit-ups
60 Double Unders
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DAILY MINDSET

“Iron Sharpens Iron”

Jealousy is a challenging topic to talk about.
There’s two mindsets that we can speak to here – “Zero Sum”, and “Non Zero Sum”.

The “Zero-Sum” mindset is when one looks at others who have accomplished “X” and thinks: Why them? Why isn’t it me? The other, “Non-Zero Sum”, looks at those same people and accomplishments, but has a different approach: If they can do it, so can I.

It is most challenging in those who we compete against.
But even our fiercest competitors are truly only a benefit to us. They push us further forward, just as the rising tide lifts all ships.

One is jealousy (if you win, I lose), and one is inspiration.
Both are very, very powerful. Both, in different directions.
Iron sharpens iron if we allow ourselves to see it that way.
Let’s choose to be inspired.

Saturday February 15, 2020

Corby, Coop, and Landan working through “Tabata” Strict Pull-Ups!
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WOD

“Dead Sea”
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)

No Rest Between Rounds
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DAILY MINDSET

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way of greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

Friday February 14, 2020

WOD

“Valentines Day Friendship Fran”
Part 1:
Teams of three will have 10 minutes to find a 1 rep max Thruster each, taken from the ground

Then immediately into…

Part 2:
63-45-27 rep rounds for time:
Thrusters (95/65)
Pull-Ups

*Split reps between teammates as needed. You will get two scores. Accumulation of the max Thrusters, and your time for “Team Fran”.
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DAILY MINDSET

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.”

~Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Thursday February 13, 2020

Christy, Leonor, and Raegan are working their way up to a heavy 3 rep Bench Press!
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WOD

Option 1:
“Moscow Mule”
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Assault Bike

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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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

It is very common for us to await the “right time”.
The right time to start.
The right time to change jobs.
The right time to have that uncomfortable conversation.

We’ve all been here. Awaiting the perfect moment. We hesitate, because we think we’ll fail. It’s here we want to take a specific perspective: Instead of seeing all of the reasons why this could go wrong, we instead need to focus on the reasons why it could go right. To learn how to dance in the rain.

Wednesday February 12, 2020

Corinne is all smiles as she catches her Hang Squat Clean!
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Happy Birthday Aidan!

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WOD

“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row
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DAILY MINDSET

“Trade your expectation for appreciation, and the world changes around you”

~Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field, taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, “if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.”

Tuesday February 11, 2020

Paula and DR. D are keeping strong and focused throughout Fridays Team WOD!
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WOD

Strength:
Bench Press
Build to Heavy Set of 3

Conditioning:
“Swole Cycle”
Tabata Intervals:
Strict Pull-Ups
Bike Calories
Push-Ups
Bike Calories

Tabata = 8 Rounds of :20 On, :10 Off
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DAILY MINDSET

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.”

~Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Monday February 10, 2020

Sara is working her way through the Wall Balls during Fridays team WOD!
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Happy Birthday J5!

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WOD

Strength:
Hang Squat Clean
Build to Heavy Single

Conditioning:
“Underrated”
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)

*Keep adding one Hang Squat Clean each round.
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DAILY MINDSET

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as a means to grow… true chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, and stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

Sunday February 9, 2020

Aidan, Colby, and Christy are using the Gymnastics conditioning time to work on their Ring Dips!
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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

“Dumb Luck”
Buy-In: 60/45 Calorie Assault Bike

5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100′ Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Assault Bike

Dumbbell: 50/35
Box: 24/20
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DAILY MINDSET

“What you resist, persists”.

What would you think about if I told you to not think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what to do.

Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies” to “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Saturday February 8, 2020

Casey and Sara are crushing the Burpees and Double-Unders during Mondays WOD!
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WOD

“Steel Toe”
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)
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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 where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?