Happy Fathers Day to all the amazing CFD dads!

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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

“Big Poppa”

AMRAP 15:
20/15 Calorie Row
10 Bench Press (155/105)
1-2-3…Rope Climbs (15′)
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Daily Mindset

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.”

~Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Everybody Jump!

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WOD

“Team Helton” [HERO]

3 Rounds For Time:
800 Meter Run
30 Dumbbell Squat Cleans (50/35)’s
30 Synchro Burpees 🙂

Time Cap: 33 Minutes

* Teams of 2
* Run Together
* Split Squat Cleans as Desired
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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… instead choose.
Decisions = Destiny.

Happy 76th Birthday Becky!

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WOD

Part 1: Snatch

Build to a heavy set of 2

Part 2: “Quantam Leap”

10 Rounds For Time:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24″/20″)

Time Cap: 18 Minutes
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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, 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.

Chayden is leading the nooners in from the first run of “Nancy”! We will miss you Chayden!

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WOD

“Drip Too Hard”

8 Rounds For Time:
400/300 Meter Row
200 Meter Run
1,000/800 Meter Bike

Time Cap: 40 Minutes
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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 actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or 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 the moves to make to put ourselves 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 control, as the story we’re telling ourselves is that outside events determine my path.

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

Ian is working hard to stay on his Overhead Squats! 

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WOD

Part 1: Bench Press

Build to a heavy single

Part 2: “Point Break”

AMRAP 3 x 4 Rounds:
75 Double-Unders
15 Dumbbell Thrusters (50/35)’s
Max Gymnastics Reps

Rest 1 Minute Between Rounds

Chest to Bars: 1 Point
Bar Muscle-Ups: 2 Points
Ring Muscle-Ups: 3 Points
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Daily Mindset

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

6am coming in strong from their first run of “Nancy”!

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WOD

“Captain Crunch”

AMRAP 4:
3 Rounds of “DT” (95/65)
Max Calorie Row

Rest 4 Minutes

AMRAP 4:
2 Rounds of “DT” (135/95)
Max Calorie Row

Rest 4 Minutes

AMRAP 4:
1 Round of “DT” (155/105)
Max Calorie Row
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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?

The Handstand club!

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WOD

Part 1: Overhead Squat

Build to a heavy set of 3

Part 2: “Nancy”

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)

Time Cap: 20 Minutes
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Daily Mindset

“There is a difference between listening, and waiting for your turn to speak.”

~Simon Sinek

Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Lauri is staying strong as she works through her Rope Climbs!

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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

“Wing Stop”

5 Rounds For Time:
30 Dumbbell Deadlifts (50/35)’s
15/12 Calorie Bike
10 Strict Handstand Push-Ups

Rest 2 Minutes Between Rounds

Time Cap: 28 Minutes
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Daily Mindset

“Life is like sailing. You can use any wind to go in any direction.”

~Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Wall Balls!

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WOD

“Team Severin” [HERO]

For Time:
50 Strict Pull-Ups (Each)
100 Hand Release Push-Ups (Each)
5k Run

Time Cap: 45 Minutes

* Teams of 3
* Alternate 200 Meter Runs (~8 Each)
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Daily Mindset

“Don’t bunt. Aim out of the ballpark.”

~David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Dr. D, Scott, and the 4:30 group are crushing their Power Snaches!

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WOD

Part 1: Power Clean

Build to a heavy set of 3

Part 2: “Double Agent”

3 Rounds For Time:
500/400 Meter Row
30-20-10 Power Cleans (135/95)
100 Double-Unders

Time Cap: 18 Minutes
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Daily Mindset

“You’ll miss the best things if you keep your eyes shut”

~Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.