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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Dr. D is pushing through his Front Squats!

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WOD

“Three Dimensional”

For Time [30 Minute Cap]:
50 Sit-Ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)

Rest 2 Minutes

50 Toes to Bar
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)

Rest 2 Minutes

50 Sit-Ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)

*Score = Time it takes to complete the workout, including rest

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DAILY MINDSET

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.”

~“Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?

Let character be what defines us. Let it be our loudest statement.

Steven, Rye, Heather, and Carson all representing CFD and crushing it this last weekend at their Crossfit Competition!

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WOD

PART 1: Strict Press

Build to a Heavy Set of 5

*Score = Heaviest Load

PART 2: “Razor’s Edge”

5 Rounds For Time [18 Minute Cap]:
9 Clean & Jerks (95/65)
30 Double-Unders
9 Pull-Ups
30 Double-Unders

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

“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.”

~Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was an inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters is that we’re moving forward.

Let’s get ready to Row! Oh and Bike, and Run!

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WOD

“Electric Triangle”

10 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: Calorie Bike
Minute 3: Shuttle Runs
Minute 4: Rest

*Score = Total Reps
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DAILY MINDSET

“Our patience will achieve more than our force.”

~Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

Just a little bit of weekend mobility goes a long way!

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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”

[RUN-ROW-BIKE]
5 Sets:
1:40 On
0:20 Off

Rest 2 Minutes

5 Sets:
1:40 On
0:20 Off

Rest 2 Minutes

5 Sets:
1:40 On
0:20 Off

* Score Is Total Meters
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DAILY MINDSET

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but if it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.

When a coach gives you feedback, do you immediately try to apply what they are asking you to do? Or, do you just hear what they are saying and file it in the back of your mind with ‘things to remember later?’

As an athlete, being able to let down your ego and make a correction on command is crucial. It can immediately impact your performance or pay off greatly in the long run. Next time you get a coaching cue, see if you can make a change on the fly. If you have questions about it, have a conversation with them after.

Judd, Kristen, and the 6am crew working through their Box Step-Ups!

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WOD

“Lethal Linda”

[Teams of 3]
AMRAP 5: Deadlifts (275/185)
AMRAP 5: Bike Calories
AMRAP 5: Bench Press (135/95)
AMRAP 5: Bike Calories
AMRAP 5: Cleans (135/95)
AMRAP 5: Bike Calories

* One Person Working At A Time

*Score = Total Reps
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DAILY MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.”

~Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Becky is going for a lifetime PR of 405# on her Deadlift!

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Happy Birthday Christian and Coop!

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WOD

PART 1: Back Squat

Build to a Heavy Set of 10

*Score = Heaviest Load

Part 2: “NEGATIVE NANCY”

For Time:
21 Overhead Squats (95/65)
800 Meter Run
18 Overhead Squats (95/65)
600 Meter Run
15 Overhead Squats (95/65)
400 Meter Run
12 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)

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

“Real fears can be overcome. It’s the imaginary ones that are unconquerable.”

~Theodore Vale

Fear can be absolutely paralyzing. And it’s wise of us to recognize that it’s “fear” that’s paralyzing… not an actual event taking place. Said another way, our mental reaction to an external event can paralyze us.

FEAR = False Evidence Appearing Real.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we brought a fear – a mental reaction to an external event – into reality. We talked ourselves into failure… before we even began. We convinced ourselves it couldn’t be done, and deemed it impossible, before even trying.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

The same mind that builds a paralyzing fear can break one down.
It comes down to where we focus our thoughts.
Instead of dwelling on what could go wrong, dwell on why it will go right.

When was the last time you felt fear over something that hasn’t happened yet? Maybe it was going for a PR. Maybe it was right before trying a new skill. Maybe it was a job interview. Did your fears impact your performance? Looking back, what would you have told yourself to help silence the noise? Next time you are faced with a fear, let’s recall what you would have told yourself last time and see if it can help you work through your feelings of fear this time around.

 

Lay and pray!

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WOD

“Devilish”

AMRAP 20:
10 Dumbbell Box Step-Ups
15 Single Arm Devil’s Press
20 Dumbbell Box Step-Ups
15 Single Arm Devil’s Press
30 Dumbbell Box Step-Ups
15 Single Arm Devil’s Press
40 Dumbbell Box Step-Ups
15 Single Arm Devil’s Press
50 Dumbbell Box Step-Ups
15 Single Arm Devil’s Press
…
Add 10 Dumbbell Box Step-ups Each Round

Box: (24″/20″)
Dumbbell: (50/35)

*Score = Rounds + Reps
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DAILY MINDSET

“Never confuse movement, with action”

~Ernest Hemingway

Busy work is our mortal enemy.

“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the day’s end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”

This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?

Jake and Derek take their warm ups very seriously!

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WOD

PART 1: Deadlift

Build to a Heavy Set of 3

*Score = Heaviest Load

PART 2: “The Sims”

10 Rounds For Time [20 Minute Cap]:
5 Unbroken Double Unders
15 AbMat Sit-Ups
200/150 Meter Row
10 Unbroken Double Unders
15 AbMat Sit-Ups
200/150 Meter Row
15 Unbroken Double Unders
15 AbMat Sit-Ups
200/150 Meter Row
….
50 Unbroken Double Unders
15 AbMat Sit-Ups
200/150 Meter Row

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

“Think like an immigrant. Act like an artisan.”

To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.

To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.

Can you list 3 things you did yesterday that you are proud of?