Krissa is crushing the Push Presses during Thursdays WOD!
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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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“Side Hustle”
AMRAP 15:
20 Russian Kettlebell Swings (70/53)
300′ Single Kettlebell Farmers Carry (70/53)
400 Meter Row
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“I believe that the greatest gift you can give your family and the world is a healthy you.”
~Joyce Meyer
The 8amers getting their Swings on!
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“Powder Keg”
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Clean and Jerks (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Clean and Jerks (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Clean and Jerks (185/135)
*If unable to run, choose one of the following:
250 Meter Row
14/10 Calorie Assault Bike
500 Meter Row
28/20 Calorie Assault Bike
750 Meter Row
42/30 Calorie Assault Bike
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“If you can’t fly, then run. If you can’t 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”.
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 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.
Well at least Derek is getting full depth on his Squat!
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Announcement: We can not believe how fast this year has gone by! That means it’s almost time for another New Year Nutrition Challenge! We will be starting the challenge on January 6th. If you’re interested in participating, put your name on the board. We will announce all the details in the coming weeks. We will also be having Dexa Body coming to take body composition on January 7th between 4:00pm and 8:00pm, click here to schedule a time. Slots will fill up fast!
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“Stairmaster”
30-20-10:
Row Calories
Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
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“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.
Christian is staying focused throughout his Overhead Squats!
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Announcement: We can not believe how fast this year has gone by! That means it’s almost time for another New Year Nutrition Challenge! We will be starting the challenge on January 6th. If you’re interested in participating, put your name on the board. We will announce all the details in the coming weeks. We will also be having Dexa Body coming to take body composition on January 7th between 4:00pm and 8:00pm, click here to schedule a time. Slots will fill up fast!
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Option 1:
“Body Slam”
On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 Kettlebell Swings (53/35)
5 Push Press
Build in Weight on the Push Press
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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“The most worth-while thing is to try to put happiness into the lives of others.”
~Robert Baden-Powell
Bob, “The Silver Fox”, showing his fire buddy the Ropes!
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Announcement: We can not believe how fast this year has gone by! That means it’s almost time for another New Year Nutrition Challenge! We will be starting the challenge on January 6th. If you’re interested in participating, put your name on the board. We will announce all the details in the coming weeks. We will also be having Dexa Body coming to take body composition on January 7th between 4:00pm and 8:00pm, click here to schedule a time. Slots will fill up fast!
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Strength:
Front Squat
Build to Heavy Set of 3
Conditioning:
“Geico”
AMRAP 15:
60 Double-Unders
30/21 Calorie Assault Bike
15 Front Squats (155/105)
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“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. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy are not just OK… they’re part of the way.
Buddy is making sure that Caleb doesn’t slow down during Fridays Sprint/Burpee intervals!
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Announcement: We can not believe how fast this year has gone by! That means it’s almost time for another New Year Nutrition Challenge! We will be starting the challenge on January 6th. If you’re interested in participating, put your name on the board. We will announce all the details in the coming weeks. We will also be having Dexa Body coming to take body composition on January 7th between 4:00pm and 8:00pm, click here to schedule a time. Slots will fill up fast!
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“Lead Foot”
Compare to 5/7/19
AMRAP 4:
27/21 Calorie Row
27 Burpees 🙂
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees 🙂
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees 🙂
15 Pull-ups
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“For most of us, the problem is not a lack of goals. But rather too many of them.”
~Roy F. Baumeister
Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.
The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.
Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.
Thank you so much to everyone that came to celebrate 10 years of CFD magic with us!
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Announcement: We can not believe how fast this year has gone by! That means it’s almost time for another New Year Nutrition Challenge! We will be starting the challenge on January 6th. If you’re interested in participating, put your name on the board. We will announce all the details in the coming weeks. We will also be having Dexa Body coming to take body composition on January 7th between 4:00pm and 8:00pm, click here to schedule a time. Slots will fill up fast!
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Strength:
Overhead Squat
Build to Heavy Single
Conditioning:
“Power Move”
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
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“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 fly anywhere in the world. But… we hold ourselves back.
I don’t have the time. I’m not educated enough. I’m too old. I’m too young. I’m not a natural with this. I can’t afford it. I’m afraid of what might go wrong.
Every single one of the above can be legitimately true. But even with that being the case, we still want to see what they are at their core. A list of self-induced doubts and fears.
What Harun Yahya expresses is a powerful perspective we can take into our day: we sometimes can forget that we have wings.
The 5:30 WOD working through Tuesdays Push Jerks!
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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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“Walk the Walk”
For Time:
75/55 Calorie Assault Bike
150′ Walking Lunge
75 AbMat Sit-ups
150′ Walking Lunge
75/55 Calorie Assault Bike
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“Never believe that a few caring people can’t change the world. For, indeed, that’s all who ever have.”
~Margaret Mead
“Group Fun” midline activation!
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“Hot & Heavy”
Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
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“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 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.
Come to the party tonight to get your picture taken with Santa!
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Reminder: tonight at 7:00pm we will be holding our 11th annual “Ugly Sweater” party, and 10 year celebration!! There will be something for everyone, including the Utah Football game! This is a potluck style event So bring your favorite dish to share, and the whole family, and let’s celebrate another incredible year at CFD!
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“Outside the Box”
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
If unable to Run, complete one of the following:
150 Meter Row
7/5 Calorie Assault Bike
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“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 Michaelangelo simply worked his ass off.
Greatness is not by chance. It is by choice. Let’s get to work.
