Happy Birthday Chayden!

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Attention: Don’t forget to submit your score for 19.3 no later than Monday at 6:00pm!
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WOD

“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
60/45 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/45 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/45 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/45 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/45 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)
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DAILY MINDSET

“I define anxiety as experiencing failure in advance.”

~Seth Godin

It’s not abnormal to feel the nerves before something big.
We have a several thousand year-old survival mechanism that wants to protect us. Be it a bit outdated, it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

Julie and Dave 08 receiving their awards for “Members of the Year” at last weeks “Friday Night Lights”!
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IT’S OPEN FRIDAY!

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It’s week three of the Open and we couldn’t be more excited! We will be doing the Open WOD at the regular WOD times all day on Friday’s for the next three weeks. We will also be holding a CFD Open throw down each Friday night starting at 5:30pm! We can’t wait to see what all of you can do!
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We are so excited to announce that Dave J. has graciously donated a brand new Sonicare toothbrush (a $115 value) to the top male and female winners of the Open! just a little more motivation to give it your all!! Thanks Dave!
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OPEN WORKOUT 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box, 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes

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DAILY MINDSET

“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.”

When was the last time you received constructive feedback?

And when was the last time you received negative feedback?

The second was a trick question.

The quote above describes to us that there is no such thing as negative feedback. Even in the most abrasive delivery methods, it is still valuable information that can better our next move. There is no such thing, as bad feedback.

Commonly, well-intentioned advice from a friend, co-worker or spouse can be taken as criticism. Our immediate temptation is to defend, or worse, argue. Recognizing this is a natural survival instinct is a good thing. Now we can combat it.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening. Strip away the emotion, recognizing that someone has stopped what their doing to provide us with thoughts that could only make us better.

Amber is using Thursday Open Gym to get some Handstand Skill practice in!
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WOD

Option 1:
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

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 Caleb and Alia for being the February PR winners, There must be something in the water at the Cazier residence! Great job to everyone that set a new PR in February!

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DAILY MINDSET

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting – yes – but more often that not, when we look back, the real defining moments were the experiences that led up to those big achievements.

The trials, the tribulations, the lessons learned… the early mornings and late nights.
The blood, the sweat, the tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
But the fulfillment – the true, ever lasting feeling of joy, often comes from the quality of our struggle over every obstacle along the way. The relationships we build with others through the process. The journey.

Sisters getting work done during the 19.2 Re-Do!
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WOD

Strength:
Overhead Squat
Build to Heavy Single

Conditioning:
“Pins and Needles”
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
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DAILY MINDSET

“When I write, I feel like an armless, legless man with a crayon in his mouth.”

~Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness.

The man quoted above is known to have changed the face of American literature.

But despite Kurt Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others stopped, he kept writing. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK. It’s part of the way.

The Daves all decided to make an appearance on Saturday!

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WOD

“4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Bike
15 Burpee Box Jumps
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

*Score is the number of Shuttle Sprints
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DAILY MINDSET

“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.”

~Harun Yahya

We are like the bird.
We can go anywhere in the world.
But despite having such an incredible capability, something holds us back.

I don’t have the time.
I’m not educated enough.
I’m too old.
I’m too young.
I can’t afford this.
This is all I’ve ever known.
I’m afraid to fail.

Every single one of the above can be legitimately, true. But even if that were the case, it doesn’t change the core of what they are. A list of excuses.

This is not to be misinterpreted as belittling the challenge, or undermining the difficulty, as change truly does require an inhuman amount of effort. It is instead, seeing the list for what it is.

What Harun Yahya expresses is a perspective: we always have the choice.

A ski night at Brighton wouldn’t be complete without a stop at Molly Green’s!
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Happy Birthday Kamrie!

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Attention: Don’t forget to submit your score for 19.2 no later than 6:00pm!

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WOD

Option 1:
19.2
Option to Re-do

-or-

Option 2:
“Adele”
5 Rounds:
1 Minute Row
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest
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DAILY MINDSET

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.”

~Mohammed Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:

Failure.

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

There is no such thing, as a bad failure. Only missed opportunities.

Thank you to everyone that “Got Outside The Box” for our Ski event on Tuesday night!
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Attention: Don’t forget to submit your score for 19.2 no later than Monday at 6:00pm!
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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

Strength:
Strict Press
Build to Heavy Set of 3

Conditioning:
“Black Eye”
5 Rounds:
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)
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DAILY MINDSET

“I attribute my success to this – I never gave, or took, any excuse.”

~Florence Nightingale

Jocko Willink, a well-known former Navy SEAL, speaks to what is known as “Extreme Ownership”. Precisely as the words imply, it’s the action of turning inward at every obstacle.

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse, or justify, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time. We can see the danger in that.

On the flip side, “Extreme Ownership” is not about beating ourselves up or for throwing pity parties. It’s purely, so we can train ourselves to open our vision on where to go next. To see the gain. If we don’t allow ourselves to make excuses, we ask the question – “What can I do differently next time?”

Excuses are contagious. As we feel the temptation come today, pause in the moment. Is there anything I could do differently next time?

Friday Night Lights for 19.1!
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Attention: Don’t forget to submit your score for 19.2 no later than Monday at 6:00pm!
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WOD

“Mercury”
Teams of 3
AMRAP 25:
12/9 Calorie Assault Bike
12 Kettlebell Swings (53/35)
9 Burpees 🙂

Complete full rounds before switching
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DAILY MINDSET
“As you start to walk out on the way, the way appears.”

Uncertainty can be a show stopper.

What we crave is validation. A sense of being on the right path. Yet this desire creates an illusion, that progress is a visible path. An actual thing we can put our finger on.

An analogy to use is the actions of the stonecutter.

The stonecutter lines up the break the stone, and takes his first swing. Followed by his second, his third, and his 100th. And from the 1st to the 100th, there’s nothing visible to be seen on the outside. No cracks, no indications. Nothing. But the stonecutter holds faith in the process, and continues.

Low and behold, the stone breaks on the 101st blow. And although it was that final swing that finished it, it was the 100 swings before that set the stage. The stonecutter was moving forward with every repetition, invisible to the eye.

If the stonecutter was banking on visible progress, he would never make it to the 101st blow. The paradigm shift is this: put less attention on chasing the results. And instead all of our attention, into the process. The results will take care of themselves.

“Life is a process. We are a process. The universe is a process.”

~Anne Wilson Schaef

Aren’t we all happy that we won’t be doing Wall Balls this week!
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IT’S OPEN FRIDAY!

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It’s week two of the Open and we couldn’t be more excited! We will be doing the Open WOD at the regular WOD times all day on Friday’s for the next 4 weeks. We will also be holding a CFD Open throw down each Friday night starting at 5:30pm!  We can’t wait to see what all of you can do!
__

We are so excited to announce that Dave J. has graciously donated a brand new Sonicare toothbrush (a $115 value) to the top male and female winners of the Open! just a little more motivation to give it your all!! Thanks Dave!
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OPEN WORKOUT 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.

Stop at 20 minutes.

“Perfection is attained by slow degrees; it requires the hand of time.”

~Voltaire

Girl Scout cookies are here just in time for the end of the Nutrition Challenge!
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Reminder: The CrossFit Draper Ski event, night skiing at Brighton, is tonight! Meet at Molly Greens at Brighton resort. James Wood will be there to greet. Plan on 4:00pm and we will have the 2 for 1 passes up there, or grab them at the gym. It closes at 9:00pm.
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WOD

Option 1:
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

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.
__
DAILY MINDSET
“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting – yes – but more often that not, when we look back, the real defining moments were the experiences that led up to those big achievements.

The trials, the tribulations, the lessons learned… the early mornings and late nights.
The blood, the sweat, the tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
But the fulfillment – the true, ever lasting feeling of joy, often comes from the quality of our struggle over every obstacle along the way. The relationships we build with others through the process. The journey.

“Enjoy the journey of life and not just the endgame.”

~Benedict Cumberbatch