Ian has been so consistent with his workouts, and it is really starting to show!

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WOD

“Aftershock”

5 Rounds For Time:
1,000/800 Meter Bike
12 Deadlifts (185/135)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)

*Score = Time is takes to complete the workout

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DAILY MINDSET

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

~Simon Sinek

What defines a leader? Is it promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

WE HOPE THAT EVERYONE HAS A HAPPY AND SAFE MEMORIAL DAY! WE WANT TO GIVE A SPECIAL THANK YOU TO ALL OF OUR ATHLETES THAT SERVE OUR COUNTRY WITH HONOR.

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Reminder: “Memorial Day Murph” is today! Make sure to come to the WOD time that you signed up for. 

If you ordered a shirt they will be available to pick up at CFD before your heat.

We can’t wait to see all of you crush “Murph”!

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WOD

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
You will also have the option of doing this WOD as a team, so no excuses!

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DAILY MINDSET

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

~Simon Sinek

What defines a leader? Is it promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Don’t forget to work on your mobility/recovery 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” [CHOOSE ONE]

[RUN]
3 Sets:
600 Meters at Moderate Pace
1 Minutes Rest
600 Meters at Moderate Pace
1 Minutes Rest
600 Meters at Moderate Pace
1 Minutes Rest

Rest 4 Minutes Between Sets

[ROW]
3 Sets:
750 Meters at Moderate Pace
1 Minutes Rest
750 Meters at Moderate Pace
1 Minutes Rest
750 Meters at Moderate Pace
1 Minutes Rest

Rest 4 Minutes Between Sets

[BIKE]
3 Sets:
1,500 Meters at Moderate Pace
1 Minutes Rest
1,500 Meters at Moderate Pace
1 Minutes Rest
1,500 Meters at Moderate Pace
1 Minutes Rest

Rest 4 Minutes Between Sets

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DAILY MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Ryan and Bryan going head to head on their Burpees over the Rower!

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WOD

“Belly of The Beast”
[Teams of 2]
10 Rounds on the 2:30:
250/200 Meter Row
10 Burpees Over the Rower
Max Toes to Bar

-Partners switch off rounds (1:1 work to rest)
-Each partner will complete 5 rounds
-Score = Total Reps of Toes to Bar
-Athletes should sprint on the Row and Burpees Over Rower to allow for maximal time on Toes to Bar knowing they will have 2:30 (equal) rest every round.

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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 we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

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 deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

Leonor is keeping a great pace throughout her jump Rope!

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WOD

Part 1: Deadlift

For Total Load:
5 Sets of 5

*Score = Sum Total Load of All 5 Sets (Example: If each set was 200 pounds the score would be 1000)

Part 2: “Autobot”

AMRAP 18:
9 Deadlifts (225/155)
60 Double Unders
30 Wall Balls (20/14)

*Score = Rounds + Reps

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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.”

~Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

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 their day to provide us with thoughts that could only make us better.

Monika is leading the 8am in from their KB carry!

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WOD

“When Eva Met Lynne”

5 Rounds For Reps:
800 Meter Run
30 Kettlebell Swings (53/35)
Max Unbroken Bench Press (135/95)

[Time Cap: 38 Minutes]

*Score = Sum Total Reps of Bench Press for All 5 Rounds
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DAILY MINDSET

“When you have one foot in the past, and one in the future, you piss on the present.”

~Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

It’s Graduation Day for Lily! Congratulations, and good luck at Utah State this Fall!

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WOD

Part 1: Strict Press

For Total Load:
5 Sets of 5 Strict Press

*Score = Sum Total Load of All 5 Sets

Part 2: “Less Is More”

10 Rounds For Time [20 Minute Cap]:
500/400 Meter Bike
30′ Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead

Dumbbells: (50’s/35’s)

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

“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

Heather wins for the safest eye protection during an outside WOD!

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WOD

“Ice Box”

AMRAP 25:
7 Box Jump Overs (24″/20″)
7 Pull-Ups
7 Power Snatches 75/55

Every 5 Minutes [Starting at 0:00]:
Run 400 Meters

*Score = Rounds + Reps
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DAILY MINDSET

“Never confuse movement with action.”

~Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Everybody jump!

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WOD

Part 1: Back Squat

For Total Load:
5 Sets of 5 Back Squats

*Score = Sum Total Load of All 5 Sets

Part 2: “Body Language”

AMRAP 20:
20 Calorie Row
30 Push-Ups
40 Sit-Ups
50 Air Squats

*Score = Rounds + Reps
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DAILY MINDSET

“As for me, all I know is that I know nothing.”

~Socrates

A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… There is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Liz has been working so hard, and has been so consistent with her PT since surgery. Better watch out, she’s making her come back!

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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” [CHOOSE ONE]

[RUN]
2 Sets:
1,200 Meters at Easy Pace
400 Meters Recovery Jog

Rest 2 Minutes

800 Meters at Moderate Pace
500 Meters Recovery Jog

Rest 2 Minutes

600 Meters at Fast Pace
600 Meters Recovery Jog

Rest 2 Minutes Between Sets

[ROW]
2 Sets:
1,500 Meters at Easy Pace
500 Meters Recovery Row

Rest 2 Minutes

1,000 Meters at Moderate Pace
625 Meters Recovery Row

Rest 2 Minutes

750 Meters at Fast Pace
750 Meters Recovery Jog

Rest 2 Minutes Between Sets

[BIKE]
2 Sets:
3,000 Meters at Easy Pace
1,000 Meters Recovery Jog

Rest 2 Minutes

2,000 Meters at Moderate Pace
1,250 Meters Recovery Jog

Rest 2 Minutes

1,500 Meters at Fast Pace
1,500 Meters Recovery Jog

Rest 2 Minutes Between Sets

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DAILY MINDSET

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” 

~Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intention of stopping. Faster than ever.

We’ve all felt this before. What was an incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.