James is committed to getting his splits in 2021!

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Happy Birthday Verno!

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WOD

“MICROCHIP”

For Time:
50/35 Calorie Assault Bike
100 Double Unders
1500/1250m Row
100 Double Unders
50/35 Calorie Assault Bike

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DAILY MINDSET

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” ~Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

Have you signed up on mindbody for your “Murph” heat yet?! Spots are going quick, so getter done!

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WOD

“FRONT LOADED”

For Time:
21-18-15-12-9:
Front Squats (115/85)
Kettlebell Swings (53/35)
Lateral Burpees Over Barbell

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DAILY MINDSET

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” 

~Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

James and Bob  and Buddy in a post WOD recovery session!

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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

“Linda Blair”

4 Rounds For Time:
20 GHD Sit-Ups
10 Devil’s Press (50/35#) – Demo Video
50 ft Handstand Walk

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DAILY MINDSET

“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are? It can’t. It’s external. There’s no pixy dust on the podium, or some magic trick we wake up to the morning after.

What can change us however, is the character we choose to become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

Your coaches always have your best interest in mind, don’t pay any attention to the donut in Calebs hand!

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Happy Birthday Dave 08!

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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join.

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WOD

“DiscomforT”

For Time:
800 meter Run
“DT”
800 meter Run

DT
5 Rounds:

12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

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DAILY MINDSET

“The most common lies a man tells are to himself.”

~Frederich Nietzsche
Do you ever think about – the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves.

This is not an attempt to say we are bad people for having those thoughts. Those thoughts just come. But the step that must take place in the middle, is awareness of those thoughts when they arrive. To recognize these as “lies”, like how Nietzsche puts it… so that we can put them into their place.

As we move through our day today, let’s think about the way we think.

Laura absolutely crushed the handstand Push-Ups during the AGQ last weekend!

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WOD

“UNDERDOG”

For Time:
50 Double Unders, 20 Overhead Squats (135/95)
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 50 Chest to Bar Pull-ups
50 Double Unders, 35/25 Calorie Row
50 Double Unders, 20 Overhead Squats (135/95)

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DAILY MINDSET

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

~Leonardo DiVinci
Leonardi 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 well 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.
It’s not the competition that will beat us. It will only be ourselves.

Erik has really come a long way in just a few short months!

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WOD

“EXCUSE ME?!”

40:00 AMRAP
50/35 calorie Bike
400m Run
200m Double-Dumbbell Front Rack Hold (50/35#)
40 Hand Release Push-Ups
20 Ring Rows

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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.

Happy Birthday Lauren!

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WOD

“FRANK THE TANK”

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees 🙂

5:00 Rest

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees 🙂

5:00 Rest

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees 🙂

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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.

Casey is working through the Overhead Squats during this weekends AGQ workout #5!

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WOD

“MEET THE PRESS”

AMRAP 18:
15/12 Calorie Assault Bike
12 Toes to Bar
9 Strict Presses (95/65)

15/12 Calorie Assault Bike
12 Toes to Bar
15 Push Presses (95/65)

15/12 Calorie Assault Bike
12 Toes to Bar
21 Push Jerks (95/65)

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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.

Great job to all our masters athletes at CFD that worked their butts off this weekend!

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WOD

Heavy Snatch/Overhead Squat Complex

For Load
Every 2:00 for 8:00:
1 Power Snatch + 2 Overhead Squat
*pause at the bottom of the Overhead Squat for :2

Purpose: To lift a little heavy or practice before the workout.

“OVERRATED”

5 Rounds For Time:
7 Power Snatches (115/85)
14 Box Jump Overs (24″/20″)

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DAILY MINDSET

“One of the most difficult things to give away is kindness. It usually comes back to you.” 

~Anonymous
Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.

Think back to the last time you saw someone else doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?

If kindness is contagious, we just need to start the chain.

Happy Mothers Day to all the amazing CFD moms! You ladies are incredible, and such a great example!

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Attention: There will be NO Open Gym this week. It will be back on next Sunday!

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WOD

“PEPPERS”

3 x 1 Mile Repeats
(Rest for half the amount of time it took to complete the mile)

Run 1 Mile
Rest 1/2 the time
Run 1 Mile
Rest 1/2 the time
Run 1 Mile

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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: to dream too small.

What stops dreamers from dreaming, is fear.
We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

It doesn’t start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences.