MK and Dave are working through their Ring Pulls!

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WOD

Part 1: Front Squat
On the 3:00 x 3 Rounds: 5 Front Squats (Start First Working Set at 78% & Build To Heavy)

Part 2: “Flash Flood”
2 Rounds:
400 Meter Run
21 Thrusters (95/65)

Time Cap: 10 Minutes
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DAILY MINDSET

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

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

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

Happy Birthday Nick!

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WOD

“Problematic”

For Total Reps:
3:00 on / 3:00 off
1. Calorie Row
2. Burpee Box Jumps (24″/20″)
3. Shuttle Runs
4. Rope Climbs (15′)
5. Calorie Bike
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DAILY MINDSET

“Pain versus Discomfort” There is a common misconception about pain.Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set. Real pain is different.Pain is when we are walking through the garage and stepping on a nail. Pain is when we lose a limb. Real pain is when we lose a loved one. What we feel inside conditioning sets is not pain… It’s discomfort. Training isn’t painful. It’s uncomfortable at times, but – it’s not pain. Let’s use this as a perspective change as we enter today’s training. Today, we’ll get uncomfortable.

Sean is coaching Kristen to a PR 2K Row!

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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

“Double the Fun”

For Time:
40-30-20-10
Burpee Box Step Ups
Ring Rows
Alternating Lunges
Alternating Single DB Devils Press

Time cap: 40 minutes
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DAILY MINDSET

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.”

~Nick Saban

To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.
The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.
The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.
The goal is to be better… today.

Dr. D and mike are having a great time riding bikes!

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WOD

“Escalation Clause”
[TEAMS OF 2]
AMRAP 3:
20 Double Unders, 10 Sit-ups (Each)
Max Calorie Bike

AMRAP 4:
40 Double Unders, 20 Sit-ups (Each)
Max Calorie Bike

AMRAP 5:
60 Double Unders, 30 Sit-ups (Each)
Max Calorie Bike

AMRAP 6:
80 Double Unders, 40 Sit-ups (Each)
Max Calorie Bike

AMRAP 7:
100 Double Unders, 50 Sit-ups (Each)
Max Calorie Bike

*1 Athlete Works On Bike At A Time

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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…
The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

Thank you to everyone that came and ran the 5K yesterday, and for your support of the Utah Food Bank!

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Reminder: We are running a Holiday Schedule today. There will be an 8:00am and a 10:00am WOD. The rest of the week will be the regular schedule. Thanks for understanding and we hope you had a wonderful Thanksgiving!
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BENCHMARK WOD

“Filthy Fifty”
For time:
50 Hip Extensions
50 Box Jumps, 24/20 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings, 35/25
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45/35 pounds
50 Wall Ball Shots, 20/14 pound ball
50 Burpees 
50 Double-Unders

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DAILY MINDSET

“Discipline is choosing between what you want now, and what you want most.”

~Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us to sway, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

WE HOPE YOU ALL HAVE A SAFE AND HAPPY THANKSGIVING WEEKEND!

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The Holiday schedule for this week will be as follows: Thursday we will run the “Utah Human Race 5K” the same way as last year, from the gym! Meet at CFD at 8:00am. Friday we will run an 8:00am and 10:00am WOD. Saturday we will run the regular 8:00am and 10:00am WOD’s. Thanks for understanding and we hope you have a great Holiday Weekend!

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Reminder: The Thanksgiving Day 5K is today! This year we will be running the “Utah Human Race” Thanksgiving 5K from the gym! Click here for the map. We will meet at CFD at 8:00am and run! There will be options for Rowing or Biking as well so no excuses.

Join us after the 5K for a Thanksgiving CFD social!

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WOD

Run a 5K!

The 5K is one of the most popular race lengths in the world. A 5k run is 5 kilometers long, which is the equivalent of 3.1 miles. Because the 5K is one of the shorter road races, it’s very popular among beginner runners who want to give racing a try as well as advanced runners who like to have short-term goals.

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DAILY MINDSET

“Seek not good from without; seek it within yourselves, or you will never find it.”

~Epictetus

When something goes right, we’re relatively quick to point to the actions we took to get there. But when something goes wrong, we may find ourselves doing the opposite. In comes the “blame game”, where we use external events as excuses.

A core tenant of mental toughness is responsibility.
To accept that we played a role.
But the purpose of that step, taking responsibility, is not to make ourselves feel bad, or worse, throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on what we need to do to get into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any say in the next steps, as the story we’re telling ourselves is that outside events determine our path.

Responsibility is a weapon. And it only comes from within.

Gabe is going into the pain cave as he works through his 2K Row!

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WOD

Part 1: Power Clean
On the 2:00 x 5 Rounds: 1 Power Clean (Same Weight Across)

Part 2: “Roundtable”

Happy Birthday Baylie!

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WOD

“POKER FACE”

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

*Score = Rounds and reps accumulated. The Run is only a Buy-In.
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DAILY MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” 

~Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Who’s ready to get chesty?!

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Happy Birthday Tanya!

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WOD

Part 1: Bench Press
On the 2:00 x 5 Rounds: 1 Bench Press (Same Weight Across)

Part 2: “2K ROW”

Mark is trying his hardest to keep up with Alana! 

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Happy Birthday Sean!

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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

“Sunday EMOM”

EMOM 40
*Each for max reps
Min 1 | Calorie row
Min 2 | Box Step Ups
Min 3 | Push Ups
Min 4 | 25′ KB Farmers Carry 53/35
Min 5 | Burpees 🙂

*Every 25′ = 1 rep on farmer’s carry
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DAILY MINDSET

“Nothing great was ever achieved without enthusiasm.”

~ Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”. Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”. We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the daily distractions of life. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves. The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit. The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it? It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.