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

Mike is leading the pack in from their 200 meter run!

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WOD

“TEAM PUBLIC PROPERTY”

In Teams Of Two, AMRAP 25:
15/12 Calorie Bike
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)

*Teammates alternate movements
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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 the “Cone of Learning” (Edgar Dale), 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.

Bob is showing you can still hit new PR’s even when you’re an OG!

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WOD

Part 1: Power Snatch
On the 3:00 x 3 Rounds: 1 Power Snatch (Start First Working Set at 85% & Build To Heavy)

Part 2: “IS YOUR REFRIGERATOR RUNNING?”

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DAILY MINDSET

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Therese is coming in from a bluebird run!

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WOD

“PREVENTATIVE MEDICINE”

AMRAP 14:
60 Wallballs (20/14)
50 Box Jumps (24″/20″)
40 Burpees 🙂
30 Medicine Ball Box Step-Ups
20 Toes to Bar

* Hold The Med-Ball Across The Chest
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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

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Just another day of CFD moms showing us how strong they are!

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WOD

Part 1: Strict Press
On the 3:00 x 3 Rounds: 1 Strict Press (Start First Working Set at 85% & Build To Heavy)

Part 2:  “UNGRACEFUL”

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DAILY MINDSET

“It doesn’t matter when we start.
It doesn’t matter where we start.
All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Saturday teamwork James and Bob edition!

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WOD

“BOAT SHOES”

For Time:
1,500/1,350 Meter Row
1,200 Meter Run

Rest 3 Minutes

1,000/900 Meter Row
800 Meter Run

Rest 3 Minutes

500/450 Meter Row
400 Meter Run

Time Cap: 35 Minutes

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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.

The 4:30 “Committed Club” working on their Back Squats!

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WOD

Part 1: Back Squat
On the 3:00 x 3 Rounds: 1 Back Squat (Start First Working Set at 85% & Build To Heavy)

Part 2: “MLK” 
For Time:
1,968 Meter Bike
19 Burpee Pull-Ups
63 Thrusters (75/55)

Time Cap: 10 Minutes

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DAILY MINDSET

“You’ll miss the best things if you keep your eyes shut”

~Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.