Lacie crushed the Max snatch on Friday with a new PR!
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Reminder: The annual Memorial Day “Murph” WOD, BBQ, and Fundraiser are coming up Monday May 27th! Make sure to get signed up for a heat, get your shirt order in, and put your food dish on the sign up sheets on the board. We are so excited, this event is always a great way to start the Summer!
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WOD

“Undercover”
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
35/25 Calorie Assault Bike
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DAILY MINDSET

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.”

~Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. The really important things, that we so passionately care about… but fall to the wayside because we need to get back to work.

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Recognize what sets you on fire. What makes you come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Klae makes rope climbs look like child’s play!
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Happy Birthday Lauren!

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WOD

“Wall Street”
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
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DAILY MINDSET

“The caliber of your life, is the caliber of your emotions.”

~Ed Mylett

Head, Heart, Hands. This concept is from Jim Kwik.

Every action originates as a thought in our head. But execution is a whole other story. It doesn’t go head -> hands. There’s a step between that decides if it makes it. The 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 fully with our heart… we know it will never work.

Our life is directly proportional to the level of commitment we have to our chosen path. To the buy-in to our plan. As we move through our day, let’s consider this concept of Head, Heart, Hands. Is our heart bought into where we are spending our time? Or are we finding that we’re moving through the motions?

Head, Heart, Hands. Our reasons are what reaps our results.

Happy Mothers day to all of the amazingly fit moms at CFD! We hope you all have the best day doing something you love1
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It’s your lucky day, Mama Gina is running Open Gym today from 8:00am to 10:00am! Come get your Mothers day WOD on!
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WOD

Strength:
Back Squat
Build to Heavy Set of 5

Conditioning:
“Water Country”
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set

Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set
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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: to dream too small.

Dream big.

Allow ourselves to dream at that level. To dream for the fences. To believe, that we have everything we need to make it happen – we just need to start. Because it’s the truth. We have just as much as the last great had when they started, and just as much the next in line. What will be different, is what we do with it.

Believe that you are worthy to have this dream. That’s where it starts.

What stops dreamers from dreaming big is this: fear.
We believe that it’s too big of a goal – that we don’t have what it takes. That it’s out of reach. Too much. That in and of itself, is death of the dream. It’s a self-fulfilling prophecy from that specific point forward, as we can’t accomplish what we can’t believe.

Yet we can change all of that, if we so only choose.
If we choose to believe that we are worthy to dream big.
To believe that we CAN learn the skills.
To believe that we CAN build the capacities.
To believe that our actions, our relentless work, CAN make a difference, pushing us towards that dream.

If we don’t believe it will make a difference, it’s all a moot point. It doesn’t start with the dream, it starts with belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

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.

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.”

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.

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.

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.

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.

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.