The 6am group are working to stay on their Dumbbells during Thursdays WOD!

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WOD

PART 1: Front Squat

Build to a Heavy Set of 8 Front Squats

*Score = Heaviest Load

PART 2: “Kaleidoscope”

For Time [12 Minute Cap]:
40 Front Squats (75/55)
30 Front Squats (95/65)
20 Front Squats (115/85)
10 Front Squats (135/95)

On the Minute [Starting at 0:00]:
5 Lateral Barbell Burpees 🙂

*Score = Time it takes to complete the workout
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DAILY MINDSET

“I attribute my success to this – I never gave, or took, any excuse.”

~Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Grab a Buddy and go work on your mobility this weekend!

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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

“Sweaty Sunday” [PICK ONE]

[RUN-ROW-BIKE]
3 Rounds For Total Meters:
10 Minutes On
5 Minutes Rest
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DAILY MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.”

~Michelangelo

A quote from a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Let’s get to work.

Judd is working hard and learning new skills!

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WOD

“Team Jolly Roger”
TEAMS OF 3:
3 Rounds For Time:
30 Power Snatches (115/85)
2,000 Meter Row
10 Rope Climbs (15′)

Time Cap: 35 Minutes
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DAILY MINDSET

“I define anxiety as experiencing failure in advance.”

~Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought of failing, it becomes a self-fulfilling prophecy. We start to focus, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

 

We would like to say a sincere thank you to all of the amazing past and present  CFD veterans, we are truly grateful for your sacrifice! 

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HERO WOD

“Lumberjack 20”

For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees 🙂
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run

Background: On November 5 2009 at 1:34 p.m., Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The “Lumberjack 20” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for December 5, 2009 (“091205“).

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DAILY MINDSET

“If Not Me, Then Who. . .”

Klae is working on his oxygen performance. Not to be confused with nuclear disaster prep!

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WOD

PART 1: Deadlift

Build to a Heavy Single

*Score = Heaviest Load

PART 2: 
AMRAP 20:
50 Dumbbell Step Back Lunges (50s/35s)
40 Single Dumbbell Box Step-Ups (50/35)(24″/20″)
30 Dumbbell Shoulder to Overhead (50s/35s)

*Every time the dumbbell is put down, do 5 Burpees 🙂
*No Burpee penalty between movements
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Dr. D is pushing through his Front Squats!

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WOD

“Three Dimensional”

For Time [30 Minute Cap]:
50 Sit-Ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)

Rest 2 Minutes

50 Toes to Bar
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)

Rest 2 Minutes

50 Sit-Ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)

*Score = Time it takes to complete the workout, including rest

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DAILY MINDSET

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.”

~“Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?

Let character be what defines us. Let it be our loudest statement.

Steven, Rye, Heather, and Carson all representing CFD and crushing it this last weekend at their Crossfit Competition!

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WOD

PART 1: Strict Press

Build to a Heavy Set of 5

*Score = Heaviest Load

PART 2: “Razor’s Edge”

5 Rounds For Time [18 Minute Cap]:
9 Clean & Jerks (95/65)
30 Double-Unders
9 Pull-Ups
30 Double-Unders

*Score = Time it takes to complete the workout
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DAILY MINDSET

“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.”

~Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was an inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters is that we’re moving forward.

Let’s get ready to Row! Oh and Bike, and Run!

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WOD

“Electric Triangle”

10 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: Calorie Bike
Minute 3: Shuttle Runs
Minute 4: Rest

*Score = Total Reps
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DAILY MINDSET

“Our patience will achieve more than our force.”

~Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

Just a little bit of weekend mobility goes a long way!

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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

“Sweaty Sunday”

[RUN-ROW-BIKE]
5 Sets:
1:40 On
0:20 Off

Rest 2 Minutes

5 Sets:
1:40 On
0:20 Off

Rest 2 Minutes

5 Sets:
1:40 On
0:20 Off

* Score Is Total Meters
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DAILY MINDSET

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but if it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.

When a coach gives you feedback, do you immediately try to apply what they are asking you to do? Or, do you just hear what they are saying and file it in the back of your mind with ‘things to remember later?’

As an athlete, being able to let down your ego and make a correction on command is crucial. It can immediately impact your performance or pay off greatly in the long run. Next time you get a coaching cue, see if you can make a change on the fly. If you have questions about it, have a conversation with them after.

Judd, Kristen, and the 6am crew working through their Box Step-Ups!

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WOD

“Lethal Linda”

[Teams of 3]
AMRAP 5: Deadlifts (275/185)
AMRAP 5: Bike Calories
AMRAP 5: Bench Press (135/95)
AMRAP 5: Bike Calories
AMRAP 5: Cleans (135/95)
AMRAP 5: Bike Calories

* One Person Working At A Time

*Score = Total Reps
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DAILY MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.”

~Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.