Julie and Nick are using Open Gym to work in some Ring Muscle-Ups!
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Happy Birthday Ryan!

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It’s Benchmark Friday!

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Benchmark WOD

“Chelsea”
Compare to 6/22/18
For thirty minutes, every minute on the minute perform:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
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DAILY MINDSET

“Discipline is choosing between what you want now, and what you want most.”

~Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option. The compromise.

The opposite is something we can train. The discipline to be able to delay gratification. This skill, as it truly is one, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Mark is crushing the Pull-Ups during Tuesdays WOD, working for high reps!
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Happy Birthday Ellen!

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WOD

Option 1:
“Watermelon”
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)

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

“Laziness, doesn’t get a vote.
Frustration, doesn’t get a vote.
Weakness, doesn’t get a vote.
Negativity, doesn’t get a vote.
Only you do.”

~Jocko Willink

The human condition is that we like to be comfortable.
And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy. It is a choice to be frustrated. It is a choice, to be weak.

When we can distinguish these emotions are controllables, we can acknowledge them when they arrive. And put them, where they belong. They do not get a vote in how we live our lives. Only we do.

Mel is all smiles as she gets an early morning outside Snatch session in!
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WOD

Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Conditioning:
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85
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DAILY MINDSET

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Alia is coming in from her run and pushing it to get right on the next movement!
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WOD

“El Niño”
For Time:
1 Mile Run
50 Alternating Dumbbell Snatches (50/35)
400 Meter Dumbbell Run (50/35)
30 Pull-Ups
20 Burpee Box Jumps (24/20)
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DAILY MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.”

~Scott Adams

How does an echo start?

With a small sound. One that in and of itself, is barely even noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single act. Can we start one today?

Casey and Cyndi (” The Mighty Mice)  crushing the Dumbbell Cleans during Thursdays WOD!
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WOD

Strength:
Back Squat
3 Sets of 6

Conditioning:
“Escape from Wonderland”
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row
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DAILY MINDSET

“The purpose of a goal is not to achieve the goal. The purpose of a goal It is to become more.”

~Tony Robbins

There’s irony when we think about defining moments. When we forecast into the future, we build up in our minds that act of finally accomplishing the goal is the ultimate. Despite the achievement being full of excitement, it’s not what we value the most. It’s the icing on the cake.

The reason being – achieving a goal is not directly related to finding what we know as “fulfillment”.

A dopamine hit comes when we win, hit the goal, or get the promotion.
But the fulfillment, the ever lasting feeling of satisfaction, is found in the process. The act of becoming something more. It’s the obstacles we overcame along the way. The deep relationships we forged with others. It’s the trials and tribulations, and the lessons learned. The early mornings, and late nights.

The purpose of a goal is not to achieve it. The purpose of a goal is to become a better version of ourselves. Where we find excitement from the achievement, we find fulfillment in the journey.

Cameron is making the Burpees during Tuesdays WOD look easy!
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Happy Birthday Becky!

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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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Happy Fathers Day to all the incredibly fit CFD dads! We hope you have a great day doing something you love!

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WOD

“Rush Hour”
On the 4:00 x 5 Rounds:
14/10 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
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DAILY MINDSET

“A person who chases two rabbits catches neither.”

~Confucius

There are few things more powerful than our full focus.
And there are few things more destructive to our goals than a lack of focus.
If we chase the two rabbits, and they run in separate directions, which do we chase after?

This quote brings that dilemma in front of us, which in short is a lack of commitment to the most important goal(s) in our lives. This may very well be because we are trying to commit to too many goals.

It’s a common theme in goal making to overdo it. To choose eight, nine, or 10+ goals.
Great to be ambitious, but we need to recognize how that divides our efforts.
If we heading out to tend to the front lawn, we would never mow a quarter of the lawn, then move plant one or two flowers, and then transition to placing down some mulch before starting back on the lawn mower again. We would see one task through.

Have we set goals for ourselves? And if we have, how focused are we on our most important ones? Have we determined what those most important ones are, for when the two rabbits run in separate directions?

It’s a family affair at CFD for the Grays!
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Happy Birthday McKinley!

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WOD

“Moneybags”
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Wreck Bag Run (70/50)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag Run (70/50)
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DAILY MINDSET

“I would rather die on my feet, than live on my knees.”

~Emiliana Zipada

What if we never reach the finish line?
What if, as sobering as the thought may be, we never reach our dreams?

Would it change who we are today?
Would we look back at our goals, and adjust them? To shoot lower, to something, easier?

Even if we somehow knew how it would all pan out… we wouldn’t change a thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. We can live a life of safe bets, compromise, and mediocrity.

Or we can choose to live on our feet.

Warde and Macie are crushing the pull-Ups during Wednesdays WOD!
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It’s Benchmark Friday!

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Benchmark WOD

Strength:
Deadlift – Build to Heavy Sets of 5-3-1

Conditioning:
“Diane”
Compare to 11/09/18
21-15-9 reps of:
225/155 pound Deadlift
Handstand Push-Ups
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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

From a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement.

Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

When we recognize through his very own admission that his success was found through his unyielding desire to work through adversity after adversity… we too, can see our potential in whatever we choose to pursue.

Greatness is not by chance. It is by choice.
We just need to work for it.

Carmen is working hard to keep her Elbows high as she descends into her Front Squat!
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Happy Birthday Christy!

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WOD

Option 1:
“Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

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

“The best way to predict the future is to create it.”

~Peter Drucker

We talk often of disregarding the leaderboards.
To disregard what the competitor to the left and right are doing.
To focus on our game – our approach – our strategy. To be the Racehorse.

The reason behind – to master, with complete ownership, ourselves.
We know we can’t control external factors. No matter how hard we try, we know it’s fruitless. In turn, how the leaderboard shakes out after five weeks, is also largely out of our control. We could be 1st, 10th, 100th, or 1,000th, all with the same effort and mindset.

We can interpret the quote in two ways above, when applying to our situation:
1) We can believe that our future is that final leaderboard spot.
2) Or we can believe that our preparation, focus, and execution is our future.

It was great to have so many people get “outside the box” for the Mountain Meltdown on Saturday!
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Happy Birthday Dustin!

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WOD

Strength:
Thruster
Build to a Heavy set of 3

Conditioning:
“Chest Hair”
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)
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DAILY MINDSET

“Well done is better than well said.”

~Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Let’s press pause there in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.