James and Becky are all smiles to be biking, again!
__
Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
__
“Spike Ball”
3 Rounds:
100′ Walking Lunge
20 Kettlebell Swings (53/35)
100′ Walking Lunge
20 Kettlebell Swings (53/35)
__
“This is what I learned: that everybody is talented, original and has something important to say.”
~Brenda Ueland
Who doesn’t love a little “Sally Up” After party!
__
__
“Group Hug”
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Assault Bike
5 Hang Power Snatches
Weight Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)
__
“If you aren’t going all the way, why go at all?”
~Joe Namath
The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.
If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.
Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.
When we go to work, we show up to put on a championship performance.
When we have family over for dinner, we show up to put on a championship performance.
When we go to the gym to train ourselves, we show up to put on a championship performance.
Just a little pre WOD group stretch!
__
Announcement: Dexa Body will be back at CFD on Friday February 21st from 3:00pm to 7:00pm! Click here to schedule your time ASAP, spots fill up fast!
__
“Crash Test”
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees 🙂
__
Science has measured humans to have 20,000 genes.
Some onions have 40,000.
The idea of better or worse “gene pools” is a myth. Genes are responsible for our skin and hair color at birth, but not at all towards our potential in life.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.
The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.
The 9:30 ladies are working hard through the Wall Balls during Wednesdays WOD!
__
Announcement: Dexa Body will be back at CFD on Friday February 21st from 3:00pm to 7:00pm! Click here to schedule your time ASAP, spots fill up fast!
__
Option 1:
“Ab-sured”
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses
Build in Strict Press Weight
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.
__
“It’s not what happens to you, but how you react to it that matters.”
~Epictetus
Max is demonstrating great form and full depth throughout his heavy Back Squats!
__
Announcement: Dexa Body will be back at CFD on Friday February 21st from 3:00pm to 7:00pm! Click here to schedule your time ASAP, spots fill up fast!
__
“Opening Day”
21-15-9:
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
__
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.”
~General Chesty Puller, United States Marine Corps
Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.
That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.
Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.
__
Announcement: Dexa Body will be back at CFD on Friday February 21st from 3:00pm to 7:00pm! Click here to schedule your time ASAP, spots fill up fast!
__
“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttle Sprints
__
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”
Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through the lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement can become our worst enemy. Judge less, and practice more. That’s the secret sauce.
Belinda has run countless Marathons and has qualified for Boston nine times! She swears by supplementing her running with CrossFit as part of her training to improve her times and reduce injury!
__
Strength:
Back Squat
Build to a Heavy Set of 3
Conditioning:
“Dumbledore”
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
30 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike
__
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.”
~Confucius
Imagine it’s the final days of 2020. We’re sitting at a desk together, with a pen and paper, answering these three questions:
What were my three biggest accomplishments in 2020?
Where did I set a goal, but miss my target? What happened?
What are the major areas of growth for 2021?
Lauren has felt a huge difference in her WOD performance since starting the challenge!
__
Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
__
“Carousel”
5 Rounds:
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
21/15 Calorie Assault Bike
Rest 1 Minute Between Rounds
__
“A happy life is one spent in learning, earning, and yearning.”
~Lillian Gish
Congratulations Justin on getting your promotion to Sergeant First Class!
__
“Team Chief”
In teams of two, alternating movements, complete max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
__
“The privilege of a lifetime, is being who you are.”
~Joseph Campbell
Beneath the surface, this quote brings two connected, but different thoughts:
One – to look inward, and not outward. Are our actions defining who we want to be, or what other people want us to be?
Two – that we have the chance to forge, to build, brick by brick, the person we want to be. Today, we aren’t quite there yet. But, if we can define who we want to be, and follow it up, day after day, pounding the stone until our hands bleed… we’ll have “the privilege of a lifetime”.
Thank you to everyone that came out to our fist Ski night of the season! We had such a great time using our fitness “outside the box”!
__
__
Strength:
Deadlift – Build to Heavy Sets of 5-3-1
Conditioning:
“Diane”
Compare to 6/14/19
21-15-9 reps of:
225/155 pound Deadlift
Handstand Push-Ups
__
“If you know your opponent, but not yourself, you will lose 100% of the time.”
~Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.
As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.
We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.
