Jake is crushing the Overhead Squats during “Nancy” Last week!
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WOD

“Deadline”

AMRAP 15:
12/9 Calorie Assault Bike
9 Deadlifts (275/185)
12/9 Calorie Assault Bike
9 Strict Handstand Push-ups

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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 is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

James and Sarai coming in from a smoky run!
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WOD

“Again and Again”

On the 10:00 x 3 Rounds:
400 Meter Run
30/24 Calorie Row
200 Meter Dumbbell Run (50/35)
20 Double Dumbbell Squats (50’s/35’s)

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DAILY MINDSET

“There is a difference between listening, and waiting for your turn to speak.”

~Simon Sinek

Listening is a skill.

To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Ryan is making Rope Climbs look easy!
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WOD

“Push Pop”

4 Rounds For Time:
800 Meter Assault Bike
16 Toes to Bar
8 Push Jerks (165/115)

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DAILY MINDSET

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Happy Birthday Heath! Here is a little throwback to 2013!

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WOD

Power Clean

On the 1:30 x 6 Sets:
3 Power Cleans

“Tidying Up”

AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

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DAILY MINDSET

“Life is like sailing. You can use any wind to go in any direction.”

~Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. Its unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

The 10:30am group making sure that they’re mobile for Wednesdays Overhead Squats!
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Happy Birthday Derek!

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Reminder: Shayan will be running Open Gym today from 8:00am to 10:00am, Come get your weekend WOD on!
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WOD

“Copy, Paste”

For Time:
50/35 Calorie Assault Bike

3 Rounds:
15 Kettlebell Swings (53/35)
9 Burpees 🙂

50/35 Calorie Assault Bike

3 Rounds:
15 Kettlebell Swings (53/35)
9 Burpees 🙂

50/35 Calorie Assault Bike

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DAILY MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Great job to the CFD Kickball Team! It may not have been an undefeated season, but it sure was fun!
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Don’t forget to jump in on Heathers Zoom Yoga today at 9:15am!  Click here to join. We are now asking that you sign up on the Mindbody App for Saturday Yoga.

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WOD

“Street Sweeper”

For Time:
21 Front Squats, 200 Meter Run
21 Pull-ups, 200 Meter Run
18 Front Squats, 200 Meter Run
18 Pull-ups, 200 Meter Run
15 Front Squats, 200 Meter Run
15 Pull-ups, 200 Meter Run
12 Front Squats, 200 Meter Run
12 Pull-ups, 200 Meter Run
9 Front Squats, 200 Meter Run
9 Pull-ups, 200 Meter Run

Barbell: 115/85

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DAILY MINDSET

“Pain versus Discomfort”

There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.

Julie is showing how strong she is as she climbs the rope with ease!
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Announcement: Dainja is coming to town! Daine will be at the gym this evening working out and visiting with everyone. We will have a little old school “Beer Friday” from 7:00pm to 8:00pm on Friday. We hope you can all make it!
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WOD

“Christine”

3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

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DAILY MINDSET

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.”

~Marcus Aurelius

Perception, Good Action, and Gratitude. Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

J5 making things look easy!
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Announcement: Dainja is coming to town! Daine will be at the gym this Thursday and Friday evening working out and visiting with everyone. We will have a little old school “Beer Friday” from 7:00pm to 8:30pm on Friday. We hope you can all make it!
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WOD

“Handful”

AMRAP 20:
1,000 Meter Assault Bike
3 Rope Climbs (15′)
15 Hand Release Push-ups
30 AbMat Sit-ups

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DAILY MINDSET

“Every strike brings you closer to your next home run.”

~Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble. It’s bringing us closer. This is where we get better.

Congratulations to all the girls that set a new PR on their Cleans on Saturday at the “Girls Gone RX” competition! We saw some pretty incredible numbers being thrown up by the CFD ladies!
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Announcement: Dainja is coming to town! Daine will be at the gym this Thursday and Friday evening working out and visiting with everyone. We will have a little old school “Beer Friday” from 7:00pm to 8:30pm on Friday. We hope you can all make it!
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WOD

“Nancy”

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)

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DAILY MINDSET

“Nothing great was ever achieved without enthusiasm.”

~Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Great job to all the ladies from CFD that crushed it on Saturday at the “Girls Gone RX” competition!
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Announcement: Dainja is coming to town! Daine will be at the gym this Thursday and Friday evening working out and visiting with everyone. We will have a little old school “Beer Friday” from 7:00pm to 8:30pm on Friday. We hope you can all make it!
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WOD

“Power Outage”

AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/85)
4 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24″/20″)

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DAILY MINDSET

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.