Happy Birthday Sean!

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WOD

“Hidden Valley”

[TEAMS OF 3]
AMRAP 25:
Buy-In: 800 Meter Team Med-Ball Run

Directly Into..

Max Unbroken Set of Wall Balls (each)

After Each Set:
10 Toes to Bar (each)
200 Meter Med-Ball Run

* Switch When Partner Breaks
* Each Partner Has Own Med-Ball
* Score Is Total Wall Balls
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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

As humans, we like comfort. 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 negative.

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

Proof that Caleb does indeed workout!

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WOD

PART 1: Deadlift

Build to a Heavy Set of 20

*Score = Heaviest Load

PART 2: “Hello Darkness”

For Time [18 Minute Cap]:
36 Burpee Pull-ups
63 Dumbbell Hang Snatches (50/35)
3,000/2,400 Meter Bike Erg

*Score = Time it takes to complete the workout.
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DAILY MINDSET

“Live life on purpose”

~Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.

Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… Time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.

Josh is getting set for his max Deadlift!

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WOD

“Road to Nowhere”

AMRAP 25:
1 Shuttle Run
5 Push-ups, 10 Air Squats, 15 Sit-ups
2 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
3 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
…
Add 1 Shuttle Run Each Round

* 1 Shuttle Run = 20 Meters (10 Meters Down & Back)
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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.

Who’s ready to Row?!

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Happy Birthday Carson!

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WOD

PART 1: Strict Press

Build to a Heavy Set of 3

*Score = Heaviest Load

PART 2: “2K ROW”

For Time:
2,000 Meter Row

*Score = Time it takes to complete the workout
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DAILY MINDSET

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.”

~Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Time to tend to the field.

Erik is chipping away at the 1000 Box Step-Ups of “Chad”!

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WOD

“ON REPEAT”

On the 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
30 Double-Unders
500/400 Meter Bike

*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.
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DAILY MINDSET

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”

~James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins? Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

The 6am group are working to stay on their Dumbbells during Thursdays WOD!

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WOD

PART 1: Front Squat

Build to a Heavy Set of 8 Front Squats

*Score = Heaviest Load

PART 2: “Kaleidoscope”

For Time [12 Minute Cap]:
40 Front Squats (75/55)
30 Front Squats (95/65)
20 Front Squats (115/85)
10 Front Squats (135/95)

On the Minute [Starting at 0:00]:
5 Lateral Barbell Burpees 🙂

*Score = Time it takes to complete the workout
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DAILY MINDSET

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

~Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, 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.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Grab a Buddy and go work on your mobility this weekend!

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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

“Sweaty Sunday” [PICK ONE]

[RUN-ROW-BIKE]
3 Rounds For Total Meters:
10 Minutes On
5 Minutes Rest
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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

A quote 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. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

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 Michelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Let’s get to work.

Judd is working hard and learning new skills!

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WOD

“Team Jolly Roger”
TEAMS OF 3:
3 Rounds For Time:
30 Power Snatches (115/85)
2,000 Meter Row
10 Rope Climbs (15′)

Time Cap: 35 Minutes
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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. A bit outdated maybe, but 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 of failing, it becomes a self-fulfilling prophecy. We start to focus, 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.

 

We would like to say a sincere thank you to all of the amazing past and present  CFD veterans, we are truly grateful for your sacrifice! 

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HERO WOD

“Lumberjack 20”

For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees 🙂
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run

Background: On November 5 2009 at 1:34 p.m., Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The “Lumberjack 20” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for December 5, 2009 (“091205“).

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DAILY MINDSET

“If Not Me, Then Who. . .”

Klae is working on his oxygen performance. Not to be confused with nuclear disaster prep!

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WOD

PART 1: Deadlift

Build to a Heavy Single

*Score = Heaviest Load

PART 2: 
AMRAP 20:
50 Dumbbell Step Back Lunges (50s/35s)
40 Single Dumbbell Box Step-Ups (50/35)(24″/20″)
30 Dumbbell Shoulder to Overhead (50s/35s)

*Every time the dumbbell is put down, do 5 Burpees 🙂
*No Burpee penalty between movements
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