Nick and Coop in a rope race!

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WOD

“Team DVB” [HERO]

[TEAMS OF 2]
For Time:
1,600 Meter Medicine Ball Run
8 Rounds: 10 Wall Balls + 1 Rope Climb
800 Meter Medicine Ball Run
4 Rounds: 10 Wall Balls + 1 Rope Climb
400 Meter Medicine Ball Run
2 Rounds: 10 Wall Balls + 1 Rope Climb

Rope Climb: (15′)
Medicine Ball: (20/14)

* One med-ball per team
* Run together, alternating holding med-ball as needed
* Switch after full rounds on Wall Balls and rope climbs (4-2-1 round each)
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DAILY MINDSET

“Winners embrace hard work. They love the discipline of it, the trade-off they’re making to win. Losers, on the other hand, see it as punishment. And that’s the difference.”

~Lou Holtz

Welcome to the world baby Maxwell! Congratulations Heather and Carson on your perfect little boy!

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WOD

Part 1: Clean and Jerk

Build to a heavy set of 2

Part 2: Grace [BENCHMARK]

30 reps for time of:
Clean & Jerk (135/95)
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DAILY MINDSET

“All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.”

~Pope Paul VI

“You Dip, I Dip, We Dip!”

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WOD

“Heart & Swole”

For Time:
2,000 Meter Row
50 Bench Press (185/125)

Partition As Needed
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DAILY MINDSET

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

~Hippocrates

Monica is pushing through her Power Snatches!

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WOD

Part 1: Strict Press

Build to a heavy single

Part 2: “Road Kill”

3 Rounds For Time:
400 Meter Run
21-15-9 Thrusters (95/65)
1,000 Meter Bike
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DAILY MINDSET

“Beast Mode doesn’t make excuses. It doesn’t complain. Whatever you’re doing, go out there and get it done. Keep pushing. If I have a bad game, I think about what I have to do to return to form. Figure it out, go to sleep, and wake up a new man.”

~Matt Kemp

Eleanor is getting set for her heavy set of Deadlifts!

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WOD

“Jump Around”

AMRAP 5:
50/40 Calorie Row
20 Power Snatches (95/65)
Max Burpees Over Rower

Rest 5 Minutes

AMRAP 5:
50/40 Calorie Row
20 Power Snatches (95/65)
Max Bar-Facing Burpees

Rest 5 Minutes

AMRAP 5:
50/40 Calorie Row
20 Power Snatches (95/65)
Max Burpee Pull-Ups
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DAILY MINDSET

“Procrastination makes easy things hard, hard things harder.”

~Mason Cooley

Bob aint afraid to push the weight!

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WOD

Part 1: Back squat

Build to a heavy set of 3

Part 2: “Ante Up”

AMRAP 15:
6 Toes to Bar
30 Double-Unders
1-2-3…Dumbbell Squats

Dumbbells: (50’s/35’s)
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DAILY MINDSET

“You need to put what you learn into practice and do it over and over again until it’s a habit. I always say, ‘Seeing is not believing. Doing is believing.’ There is a lot to learn about fitness, nutrition and emotions, but once you do, you can master them instead of them mastering you.”

~Brett Hoebel

Happy Mothers Day to all our incredible CFD moms!

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WOD

“The Mother Lode”

AMRAP 15:
3-6-9-12-15…
Hand Release Push-Ups
Kettlebell Swings (53/35)
Wallballs (20/14) (10 ft./9 ft.)
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Daily Mindset

“One can have no smaller or greater mastery, than mastery of oneself.”

~Leonardo DiVinci

Leonardo DiVinci was one of the first documented individuals to believe that humans could take flight.

Imagine living back then, when the idea was first expressed. Talk about a nightmarish idea! The thought of hurling humans into the air, like a bird, with no guarantee of landing. Pretty damn amazing how his prediction came true, despite it all.

The quote at the top is an expression of such a thing. To believe, to master his mind, despite what all external “sources” may be offering in response. He knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” is accurate.
It’s not the competition that will beat us. It will only be ourselves.

Good Luck Judd!

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WOD

“Flonkerton”

[TEAMS OF 3]
Every 10 Minutes x 3 Rounds:
800 Meter Team Run
Max Calorie Bike*

* 5 Strict Pull-Ups Every Time You Get Off Bike
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Daily Mindset

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”

~Dr. Seuss

People aren’t thinking about you.
People are thinking about what you are thinking about them.
Just think about it for a second.

We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.

Taken from a children’s book, this quote… is anything but childish. In a world where we can be consumed with the thoughts of another’sthoughts… we can realize that we may be “minding” things that we don’t need to.

Your buck stops with you.
My buck stops with me.
And that’s all that really matters.

Post WOD spontaneous Sit-Ups! 

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WOD

Part 1: Deadlift

Build to a heavy set of 5

Part 2: “Double Time”

5 Rounds For Time:
12 Deadlifts (155/105)
9 Handstand Push-Ups
60 Double-Unders
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Daily Mindset

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect.”

~Ralph Waldo Emerson

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

Lauri, dipping out of her Muscle-Up!

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WOD

“When I Dip, You Dip, We Dip”

For Time:
135 Calorie Row
90 Overhead Squats (95/65)
45 Strict Ring Dips

Partition As Needed
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DAILY MINDSET

“The fact of the matter, is that it’s just my opinion.”

~Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.

We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.

We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.