Saturday May 11, 2019

The 9:30 WOD working on their Gymnastics skills!
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WOD

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.
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DAILY MINDSET

“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.”

~Henry Ford

We will all face times where it feels like everything is going wrong.
As if the world is coming after us.
In those times, we can go one of two ways. We can either allow the emotions to arise – frustration, panic, bitterness – or, we can remind ourselves of something.

That this moment of adversity, gives us lift. It is how the plane rises. That this feeling, this challenge, is our catalyst towards reaching new heights. We are pushing into uncharted territory, new ground for us, which is precisely why It’s so uncomfortable.

To find excellence, we seek the hard road. We head directly into the wind. We embrace it. We fully recognize, that adversity is the very thing that lifts us towards greatness.

Friday May 10, 2019

The 8am getting after the Front Squats during Wednesdays WOD!
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It’s Benchmark Friday!

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Benchmark WOD

Strength:
Power Snatch
Build to Heavy Single

Conditioning:
“Isabel”
Compare to 4/13/18
For Time:
30 Power Snatches (135/95)
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DAILY MINDSET

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind that I would still be in prison.”

~Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead urinated on by the prison guards for their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited another jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

Thursday May 9, 2019

Rob is only a few weeks in to CrossFit and is already killing it!
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WOD

Option 1:
“Cement Mixer”
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

*Score is slowest round

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

“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 our goals, we need to hard-wire ourselves 24/7 with thoughts of how to 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 what burnout is.

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.

Wednesday May 8, 2019

Corby is jumping through Mondays WOD with ease!
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WOD

Gymnastics Strength:
For Time, with a 10:00 Time Cap:
Advanced: 50 Strict Handstand Push-ups
Intermediate: 50 Kipping Handstand Push-ups
Beginner: 50 Dumbbell Strict Presses

Conditioning:
“Jack Squat”
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run
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DAILY MINDSET

“Trade your expectation for appreciation, and the world changes around you”

~Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them.

However, there is much to be said about taking a pause to our day, to our routine. To appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we have to actively remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. Despite being a morbid thought, we will.

There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Tuesday May 7, 2019

Sara is making sled pushing look easy!
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WOD

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees 🙂
27 Chest to Bar Pull-Ups

Rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees 🙂
21 Toes to Bar

Rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees 🙂
15 Pull-Ups
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DAILY MINDSET

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.”

~Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fullfilling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Monday May 6, 2019

Congratulations to Baylie, Cole, Lauren, Erik H. and all of the CFD athletes that are graduating. What an accomplishment! We are so proud of you!
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WOD

Strength:
Deadlift
Build to Heavy Set of 3

Conditioning:
“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wall Balls (20/14)
15 Deadlifts (245/165)
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DAILY MINDSET

“The Marshmallow Experiment”

The experiment began by bringing in children into a room, one by one, and sitting them down in a chair with a single marshmallow in front of them.

Here, 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 he would be rewarded with a second marshmallow. 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 of the children squirmed around for a bit looking at it, 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. 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 highly successful individuals.

What the experiment shows us, is that the ability to delay gratification is a critical component in life.

Whether we want to go to the CrossFit Games, be the best husband 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 in front of us.

In our darkest hour, of our darkest day, if we can stare that single marshmallow down and stay the course… we’ll make it.

Sunday May 5, 2019

Why is it that when we group stretch the guys always have “somewhere” to be?!
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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

“Mountain Dew”
4 Rounds:
400 Meter Run
15 Box Jump Overs (24″/20″)
3 Rope Climbs
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DAILY MINDSET

“Mistakes are proof that you’re trying.”

It’s easy to forget that mistakes can be the best possible thing to happen to us.
We don’t necessarily learn from wins, victories, or perfect plays.
We may draw that a certain plan “works”, but, it’s very hard to improve on that.
When we make a mistake, we don’t lose. We learn.

One of the most powerful things we can do is to write down our mistakes.
The physical act of keeping a log of our mistakes can prove to be an invaluable resource – if we take the next step. Next to the mistake, write down the solution we are applying today to ensure that we are better prepared for the next.

And lastly, be proud that you made the mistake. We didn’t lose. We learned.

Saturday May 4, 2019

The March PR winner is demonstrating why as he CRUSHES Tuesdays WOD!
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WOD

“Sleep Walk”
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (135/95)

*Teams of 3 will break up reps how they see fit
*Score is the sum of total reps at each barbell movement
*Must finish the bike first before moving to the barbell
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DAILY MINDSET

“Hope and despair are both self-fulfilling prophecies.”

~Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and even on our street.

Yet, they were there the whole time.

We see what we are looking for. It’s called the “Reticular Activation System”.

This is a built in, real system each one of us has innately… it’s a survival mechanism. If we needed to look for food, we started to see it. Or if danger was close by in the form of a man-eating predator, we’d notice it quickly. It’s an incredible power, effectively bringing into our world what our thoughts are hovering around.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?

Our mind is going to have words, whether we like it or not. The choice of those words… that one is on us. Let’s fill it with the reasons why we are going to succeed.

Friday May 3, 2019

Candice is looking strong and focused throughout her Deadlifts during Thursdays WOD!
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WOD

“Spaceship”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”
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DAILY MINDSET

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really…. really hurt.
Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

Thursday May 2, 2019

It was so fun to have Dainja drop in for a quick WOD while he was in town!
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Happy Birthday Kenzie!

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WOD

Option 1:
“Skippy”
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

-Score is loading on the deadlift
-Looking for a fast pace on the bodyweight movements and quality heavy deadlifts
-Should be able to complete these rounds around 2 minutes, so there is at least a minute to rest and change out weights

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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Congratulations DR. “D” and Ellen for being the April PR winners! Great work to everyone that set a new PR in April!

DAILY MINDSET

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.”

~Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.

In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.

Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?