Who’s ready for Wall Balls?!

__

WOD

Part 1: Split Jerk

Build to a heavy set of 2

Part 2: “Goofball”

AMRAP 15:
30 Wallballs (20/14)
20/15 Calorie Row
10 Power Cleans (135/95)
__

Daily Mindset

“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win; when we reach the goal, when we get the promotion. The everlasting fulfillment comes from the journey. And it’s a hell of a drug.

Erik is flying through his Dumbbell Snatches!

__

WOD

“Even Keeled”

5 Rounds For Time:
12 Toes to Bar
400 Meter Run
24 Dumbbell Snatches (50/35)

Rest 1 Minute Between Rounds

Time Cap: 27 Minutes
__

Daily Mindset

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.”

~Will Smith

It’s not about the treadmill. It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is who he is. He’s not defined by what he’s doing, but how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

Happy Birthday Cam!

__

WOD

Part 1: Front Squat

Build to a heavy set of 5

Part 2: “I Am 12”

AMRAP 12:
70/60 Calorie Bike

Max Rounds With Time Remaining..

30 Double Unders, 1 Front Squat
30 Double Unders, 2 Front Squats
30 Double Unders, 3 Front Squats
….

Barbell: (115/85)
__

Daily Mindset

“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 in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.

Just another great day at CFD!

__

Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!

__

WOD

“Extension Cord” 

30-20-10:
Push Press (115/85)
Burpee Pull-Ups
Box Jump Overs (30″/24″)

Time Cap: 20 Minutes
__

Daily Mindset

“You can’t build on top of success you don’t acknowledge.”

~Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Happy Birthday Bob!

__

WOD

“Team Nukes” [TEAMS OF 3]

AMRAP 10:
1 Mile Run
Max Deadlifts (315/225)

Directly Into…

AMRAP 10:
1 Mile Run
Max Power Cleans (225/155)

Directly Into…

AMRAP 10:
1 Mile Run
Max Overhead Squats (135/95)

__

Daily Mindset

“Perfection can be spelled with the word paralysis.”

~Churchill

The act of “starting” is all too often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our lives! But on the other hand… It can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.

Happy Birthday Coach B!

__

WOD

Part 1: Snatch

Build to a heavy single

Part 2: “Hard To Handle”

For Time:
90/75 Calorie Row
75 Hang Power Snatches (75/55)
60 Toes to Bar

Partition However You’d Like

Time Cap: 18 Minutes
__

Daily Mindset

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those who believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

Happy Birthday (yesterday) Mark!

__

WOD

“Choreography”

4 Rounds For Total Reps:
3 Minute Bike Calories
2 Minute Shuttle Runs
1 Minute Dumbbell “Macho Man” (50/35)’s
1 Minute Rest

1 Round of Dumbbell Macho Man:
3 Dumbbell Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Jerks
__

Daily Mindset

“The only person you are destined to become is the person you decide to be.”

~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

Cam is leading the ladies through their Bench Press!

__

WOD

Part 1: Bench Press

Build to a heavy set of 5

Part 2: “Inner Circle”

AMRAP 15:
5 Chest to Bar Pull-Ups
30 Double-Unders
10 Push-Ups
__

Daily Mindset

“What is important is seldom urgent, and what is urgent is seldom important.” 

~Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end.

Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

Get your Row on!

__

WOD

“Fast Break”

10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)

Rest 1 Minute Between Rounds

*Score = Time it takes to complete the workout
__

Daily Mindset

“If you want to be truly successful at it, you cannot be content with pretty good.” 

~Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellence.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Attention: We will be running a Holiday schedule today, there will be an 8:00am and 10:00am WOD. Thanks for understanding, and come get your Pioneer Day WOD on!

__

WOD

Part 1: Overhead Squat

Build to a heavy set of 10

Part 2: “Floppy Disk”

3 Rounds For Time:
400 Meter Run
20 Burpees to Target (6″)
1,000/800 Meter Bike

Time Cap: 20 Minutes
__

Daily Mindset

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we have not yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.