Candice and Janae are cheering Traci on as she works through the Back Squats during Thursdays team WOD!
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WOD

“Fortitude”
Compare to 7/25/18
Alternating EMOM x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees 🙂
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DAILY MINDSET

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Didn’t you know we require uniforms at CFD!
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WOD

Option 1:
“Paypal”
Teams of 3
AMRAP 20:
30 Strict Pull-Ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats*

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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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.

Donette and Casey are working on their Rope Climbing skills during Thursday Open gym!
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WOD

“Turbo Tax”
AMRAP 15:
30/21 Calorie Assault Bike
30 Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)
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DAILY MINDSET

“If you fight for your limitations, you get to keep them.”

~Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Group warm ups are the best warm ups!
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WOD

“Double Jeopardy”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

Build in Power Snatch Weight
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DAILY MINDSET

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Thank you to everyone that came out to the CFD Ski night on Friday! We had a great time using our fitness “outside the box”!
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Happy Birthday Levi!

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WOD

“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees 🙂

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees 🙂

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees 🙂
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DAILY MINDSET

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

After a short time off, Dr. D is back in the game!
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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

Sunday 60″
10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories

Dumbbell: 50/35
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DAILY MINDSET

“Little minds are tamed and subdued by misfortune; but great minds rise above them.”

~Washington Irving

James is leading the pack in Walking Lunges!
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WOD

“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
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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

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach out goals, we need to hard-wire ourselves 24/7 with thoughts of how improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other side, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.

Just a little group fun!
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The Nutrition Challenge is officially over! Make sure to get your points calculated and set a time with Hillari to get your after stats taken.
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Reminder: Dexa Body will be back at CFD this Friday February 21st from 3:00pm to 7:00pm! Click here to schedule your time ASAP, spots fill up fast!
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We are excited to celebrate winter with our second Ski event coming up this Friday the 21st at Brighton! James W. has two for one passes so if you need any let Hillari know. This is such a fun event and we can’t wait to take advantage of the greatest snow on earth with all of you!
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WOD

Strength:
Barbell Complex
Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk

Conditioning:
“Wise Men”
AMRAP 3:
Max Rounds of “”Macho Man”” (135/95)

Rest 3 Minutes

AMRAP 3:
Max Rounds of “”Macho Man”” (155/105)

Rest 3 Minutes

AMRAP 3:
Max Rounds of “”Macho Man”” (185/135)

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
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DAILY MINDSET

“The purpose of pain is to move us in action, not to make us suffer.”

~Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.

Casey is fully focused as she sets a new 5 rep PR Deadlift!
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The Nutrition Challenge is officially over! Make sure to get your points calculated and set a time with Hillari to get your after stats taken.
__

Reminder: Dexa Body will be back at CFD this Friday February 21st from 3:00pm to 7:00pm! Click here to schedule your time ASAP, spots fill up fast!
__
We are excited to celebrate winter with our second Ski event coming up this Friday the 21st at Brighton! James W. has two for one passes so if you need any let Hillari know. This is such a fun event and we can’t wait to take advantage of the greatest snow on earth with all of you!
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WOD

Option 1:
“Ground Ball”
AMRAP 18:
100′ Walking Lunge
1 Rope Climb
15 Kettlebell Swings (53/35)
1 Rope Climb

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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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.”

The 8am group getting their swings on!
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The Nutrition Challenge is officially over! Make sure to get your points calculated and set a time with Hillari to get your after stats taken.
__

Reminder: Dexa Body will be back at CFD this Friday February 21st from 3:00pm to 7:00pm! Click here to schedule your time ASAP, spots fill up fast!
__
We are excited to celebrate winter with our second Ski event coming up this Friday the 21st at Brighton! James W. has two for one passes so if you need any let Hillari know. This is such a fun event and we can’t wait to take advantage of the greatest snow on earth with all of you!
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WOD

“Long Haul”
2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees 🙂
50/35 Calorie Row

Box: 24/20
Dumbbell: 50/35
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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.

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.