Let’s go get those calories!

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WOD

“Tire Swing”
4 Rounds x AMRAP 5:
30 Kettlebell Swings (53/35)
30 Box Jump Overs (24″/20″)
Max Calorie Bike

Rest 3 Minutes Between Rounds

Score: Lowest Round of Calories
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DAILY MINDSET

A short story to share.

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.

Our own judgment can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.

Cynthia has been working so hard to build her shoulder strength back up and she is crushing it!

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WOD

Part 1: Overhead Squat
On the 3:00 x 3 Rounds: 3 Overhead Squats (Start First Working Set at 80% & Build To Heavy)

Part 2: “Empty Nester”
For Time:
1,000/900 Meter Row
50 Overhead Squats (45/35)
30 Toes to Bar

Time Cap: 10 Minutes

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DAILY MINDSET

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way of greatness.
Adversity is the way to greatness.
This is the championship mindset.

Dan might just be out most famous CFD member, he does have an entire stretch named after him! It has nothing to do with his job!

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WOD

“X Factor”
EMOM 8
“X” Burpees 🙂
Rest 2:00
EMOM 8
“X” Calorie Row
Rest 2:00
EMOM 8
“X” 25’ Shuttle runs
Rest 2:00
EMOM 8
“X” Calorie Bike

Score is lowest round of each added together.

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DAILY MINDSET

“Your mind is not your shoe size.”

~Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

The strong ladies of the 10 are racing through their Rowing!

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WOD

“Daniel” [HERO]
For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

Time Cap: 25 Minutes

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DAILY MINDSET

“There will never be a better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Heath is working some Wall Walks into Mondays WOD!

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WOD

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

Part 2: “Hardwired”
[0:00-4:00]
15 Power Cleans
Max Calorie Row

[4:00-7:00]:
12 Power Cleans
Max Calorie Row

[7:00-9:00]
9 Power Cleans
Max Calorie Row

Barbell: (185/125)

*Barbell weight should not exceed 70% of 1RM

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DAILY MINDSET

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing
to play full out with no reserves. The one who swings for the

fences.

That’s a dangerous person. Dangerous enough… to accomplish

something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and
familiar. But it’s a box, with a ceiling and walls that we can see and
touch. It’s a world that cannot grow further than what it’s already

grown to.

If we want to grow, we have to climb out of that world into the
unknown. To face that chance that we may fall flat on our face,
because we’re walking in new ground. Yet, as much as a “swing and
a miss” may sting a bit, there’s something far worse. Worse than
any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

Falguni is working her way through the Sit-Ups during Wednesdays Ab burner!

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

Part 2: “The Floor Is Yours”
AMRAP 10:
21 Push-Ups
15 Kettlebell Swings (53/35)
9 Deadlifts (225/155)

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DAILY MINDSET

“The Marshmallow Experiment”

The experiment conducted decades ago began by bringing children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.

Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later.

Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.

The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.

The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.

Mark is mixing things up with the Ski Erg!

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WOD

“Hanginaround”
5 Rounds For Time:
900/800 Meter Bike
60 Double-Unders
30 AbMat Sit-Ups

Rest 1 Minute Between Rounds

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DAILY MINDSET

“Head, Heart, Hands.”

~Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… What is causing it? Are we bought in?

Head, Heart, Hands.
Our reasons are what will reap our results.

Cass is keeping a great flow as she works through her Kettlebell Swings!

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WOD

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

Part 2: “<3/H8″
AMRAP 8:
2 Rounds:
20 Overhead Squats
400 Meter Run

Directly Into…

Max Power Snatches

Barbell: (115/85)

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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.

Heidi and Alana are crushing their Double-Unders!

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WOD

“The Good Life”
3 Rounds For Time:
500 Meter Row
12 Burpees 🙂
21 Box Jumps (24″/20″)

Time Cap: 16 Minutes
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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.

Happy Birthday Laura!

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WOD