MK is showing he’s still got it as he flies through his Burpees!

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WOD

Part 1: Overhead Squat
On the 3:00 x 3 Rounds: 1 Overhead Squat (Start First Working Set at 85% & Build To Heavy)

Part 2: “Shadowbox”
AMRAP 10:
1 Power Snatch
1 Overhead Squat
10 Box Jumps (24″/20″)
2 Power Snatches
2 Overhead Squats
10 Box Jumps (24″/20″)
…
Add 1 Barbell Rep Each Round

Barbell: (115/85)

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DAILY MINDSET

“Don’t set your heart on so many things.”

~Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… Nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?

Em is working her way up to that Clean PR!

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WOD

“Wildcard”
For Time [38 Minute Cap]:
4,000/3,600 Meter Bike
2,000/1,800 Meter Row
100 Dumbbell Snatches (50/35)

Performed As Intervals:
2 Minute Work
1 Minute Rest
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DAILY MINDSET

“You are what you do, not what you say you’ll do”.

~C.G. Jung

With the advent of social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.

“I can’t hear what you’re saying, because your actions speak so loudly.”

When was the last time you said you were going to do something, but didn’t actually follow through? What stopped you from taking action?

Hilda and the 8am are crushing their Box Jumps!

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WOD

“TEAM ALL ABOARD”

Teams of two, AMRAP 30:
15 Burpee Broad Jumps
15/12 Calorie row
30 Alternating Step Back Lunges

*Teammates alternate movements
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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.

Ellen is taking advantage of a rainy day and subbing with the Ski Erg!

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WOD

Part 1: Clean
On the 3:00 x 3 Rounds: 2 Cleans (Start First Working Set at 82% & Build To Heavy)

Part 2: “Optimus Power”
AMRAP 7:
Wallballs (20/14)

On the Minute [Starting at 1:00]:
5 Power Cleans (135/95)

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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?

Ladies power hour!

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WOD

Part 1: Bench Press
On the 3:00 x 3 Rounds: 2 Bench Press (Start First Working Set at 82% & Build To Heavy)

Part 2: “Hipster”
AMRAP 8:
20 Box Jumps (24″/20″)
20 Thrusters (75/55)

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DAILY MINDSET

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.”

~Elizabeth Roth

As the rose bush grows, it grows buds. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. To the point where if it grows too many, the bush can actually exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what ideas can stay… and what can go.

The 6am is always looking for another fun challenge!

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WOD

“Hold Your Horses”
For Time:
1 Mile Run

Into…

4 Rounds:
8 Deadlifts (275/185)
40 Sit-Ups

Into…

1 Mile Run

Time Cap: 30 Minutes

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DAILY MINDSET

“No one was ever wise by chance.”

~Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.

Congratulations Josh H! Josh has been a member at CFD since October 2022 and has worked so hard at his nutrition and exercise, with the goal being to get a job as a Firefighter. His hard work paid off last Fall when he earned a position with UFA! We are so proud of you Josh! Good luck with your training!

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WOD

Part 1: Overhead Squat
On the 3:00 x 3 Rounds: 2 Overhead Squats (Start First Working Set at 82% & Build To Heavy)

Part 2: “Josh” [HERO]
For Time:
21-15-9 Overhead Squats (95/65)
42-30-18 Pull-Ups

Time Cap: 10 Minutes

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DAILY MINDSET

“There is a reason between listening, and waiting for your turn to speak.”

~Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Dave has made so much progress with his lifts, he set a PR on his clean of 115!

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Have you signed up for the “Open” yet?! Don’t miss out on joining our awesome CFD community and getting a CFD 2024 Open shirt and a chance at our podium prizes!

WOD

“Lego Land”
4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double-Unders

Time Cap: 22 Minutes
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DAILY MINDSET

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is…

The paradigm shift is as powerful as it is simple: every day we are given the chance to live a life of integrity. For some, this may be the sustainment and building upon yesterday. To others, it’s a new chance. A new chance to begin again, and to change the course of what “was”, to what “is”.

Integrity is an every-day-thing. It’s a lens we live our lives through. Yesterday matters, but not nearly as much as right now.

Monika is working her way through her Step Back Lunges!

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Have you signed up for the “Open” yet?! Don’t miss out on joining our awesome CFD community and getting a CFD 2024 Open shirt and a chance at our podium prizes!

WOD

“Move Along”
5 Rounds:
30/24 Calorie row
30 Burpees 🙂
30/24 Calorie Bike

Time Cap: 35 Minutes
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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.

Ellen is all smiles as she comes in from a bluebird run!

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WOD

“Team The Dirty Bubble”

In teams of two, alternating full rounds:
AMRAP 24:
15 Wallballs (20/14)
21/15 Calorie Row

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DAILY MINDSET

“All progress depends on the irrational person.”

The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.

Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with it, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.