Happy Birthday Raegan!

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WOD

“Y’ALL COME BACK NOW”

5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry (50s/35s)
30 AbMat Sit-Ups
10 Double Dumbbell Cleans (50s/35s)

*Score = Time it takes to complete the workout

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DAILY MINDSET

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

~Simon Sinek

What defines a leader? Is it a promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

RX girls taking 1 and 3 at “The Battle Of The Box”!

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WOD

Congratulations Landan and Eric on a second place finish in their division at “Battle Of The Box”!

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WOD

Great job to everyone that competed in “The Battle Of The Box” this weekend! CFD brought home the gold plate for the second year in a row!

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Happy Birthday Aimee!

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WOD

“CHIPS & DIP”

For Time:
1 Mile Run
60 Alternating Pistols
50 Chest to Bar Pull-Ups
40 Bar-Facing Burpees 🙂
30 Power Snatches (135/95)

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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. Not defined by what he’s doing, but instead by how he is doing it.

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

James and Becky are perfect partners for Thursdays team WOD!

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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

”LIKE A THIEF IN THE NIGHT”

AMRAP 10:
10/7 Calorie Assault Bike
1 Legless Rope Climb

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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.

Flashback to last years “Battle Of The Box”! Good luck to all the teams competing this year!

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Attention: Due to the competition today, there will be no Yoga. It will be back next Saturday!

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WOD

“DEMONSTRATION”

3 Rounds For Time:
800 Meter Run
50 Wall Balls (20/14)
20 Single Dumbbell Devil Presses (50/35)

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DAILY MINDSET

Science has measured humans to have 20,000 genes.
Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.

Todd and Tanya are working through Thursdays Team WOD!

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WOD

“DIAMETER”

4 Rounds For Time:
500 Meter Row
9 Deadlifts (275/185)
18 Kipping Handstand Push-Ups

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DAILY MINDSET

“Perfection can be spelled with the word paralysis.”

~Winston 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 life! But on the 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 Bob!

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WOD

“STILL STANDING”

In Teams Of Tow, For Time (30 minute cap):
200 Double-Unders
(Partner hangs from pull-up bar)
20 Calorie Assault Bike (share the cals)
100 Knees-to-Elbow
(Partner holds a plank on elbows)
40 Calorie Assault Bike (share the cals)
200 meter Dumbbell Front Rack Walking Lunge (50/35)
(P1 Lunges with DB / P2 Walks holding their DB. Switch as needed)
60 Calorie Assault Bike (share the cals)
4 x 200 meter Run (partners run 200m x 2 each / P1 Runs, while P2 Rests)

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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 from 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 as more of a foundation that we can build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Happy Birthday Braedon!

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WOD

“M & M’s”

AMRAP 13:
10 Lateral Barbell Burpees 🙂
1 Round of “Macho Man”
10 Lateral Barbell Burpees 🙂
2 Rounds of “Macho Man”
10 Lateral Barbell Burpees 🙂
3 Rounds of “Macho Man”
10 Lateral Barbell Burpees 🙂
4 Rounds of “Macho Man”
10 Lateral Barbell Burpees 🙂
5 Rounds of “Macho Man”

Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires
1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

[Barbell: 155/105]

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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 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.”

Emily is looking happy as she works through Mondays Snatch Complex!

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WOD