Matt is working through the Dumbbell Front squats of Tuesdays team WOD!
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Attention: Don’t forget to submit your score for 19.5 no later than Monday at 6:00pm!
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WOD

Strength:
Teams of 3
AMRAP 12:
Build to Heavy 3-Position Power Clean

*One barbell. Score is sum of all three weights. Rest 3 minutes before completing “Party Bus”.

Rest 3 Minutes

Conditioning:
“Party Bus”
AMRAP 15:
9/6 Calorie Assault Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)

*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.

“Success is the sum of small efforts – repeated day in and day out.”

~Robert Collier

One of the coolest parts about the Open is watching athletes push themselves out of their comfort zone and achieve things they’ve never done before. Here Mark is getting his first Bar Muscle-Up during last weeks Friday Night Lights!
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IT’S OPEN FRIDAY!

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Announcement: We are so excited because this week is the last week of the Open, and you know what that means, the end of the Open party! We are happy to welcome back Britton’s Food Truck starting at 5:00pm tonight, be sure to get your food voucher good for a FREE cheeseburger! Other items are available for a little extra. So grab your family, friends, and your best game. Lets workout hard so we can celebrate!
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OPEN WORKOUT 19.5

33-27-21-15-9 Reps For time Of:
95/65-lb. Thrusters
Chest-to-Bar Pull-Ups

Time cap: 20 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 is different, in comparison 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 what is known as “hot letters”.

When he became fuming mad, overcome with emotion, 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 his desk drawer, and never send it.

Think through the last time we lost our cool 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”

Dr. Dave is pushing through the dreaded Burpees of 19.4!
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Announcement: We are so excited because this week is the last week of the Open, and you know what that means, the end of the Open party! We are happy to welcome back Britton’s Food Truck starting at 5:00pm, be sure to get your food voucher good for a FREE cheeseburger! Other items are available for a little extra. So grab your family, friends, and your best game. Lets workout hard so we can celebrate!
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WOD

Option 1:
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

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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DAILY MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be 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 and moving parts. 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?”
This isn’t yet what will I do next time – we’ll get to that. The first step is purely identifying all of the possible things we simply could do differently. And the key there is not what others could do… only what we could do.

Landan is making sure that Donette gets all her reps in during 19.4! Just kidding, he’s just being a great cheerleader!
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Happy Birthday Casey!

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Announcement: We are so excited because this week is the last week of the Open, and you know what that means, the end of the Open party! We are happy to welcome back Britton’s Food Truck starting at 5:00pm, be sure to get your food voucher good for a FREE cheeseburger! Other items are available for a little extra. So grab your family, friends, and your best game. Lets workout hard so we can celebrate!
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WOD

Strength:
Bench Press
Build to Heavy Triple

Conditioning:
“Double Pits to Chesty”
AMRAP 12:
40 Double-Unders
20 Push-Ups
10 Toes to Bar
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DAILY MINDSET

“The opposite of play is not work. The opposite of play is depression.”

~Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was specific.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with sweat and tears. But through that, if we can see it through, is irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

Leonor has been crushing it each Friday during the Open WOD’s, we can’t wait to watch her in the final workout this Friday!
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Announcement: We are so excited because this week is the last week of the Open, and you know what that means, the end of the Open party! We are happy to welcome back Britton’s Food Truck starting at 5:00pm, be sure to get your food voucher good for a FREE cheeseburger! Other items are available for a little extra. So grab your family, friends, and your best game. Lets workout hard so we can celebrate!
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WOD

“Megalodon”
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds
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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 these two are often lumped into the same category, they are actually miles apart. The difference between knowledge and wisdom: application.

Gaining knowledge, in and of itself, is relatively easy.
But purely gaining knowledge doesn’t change who we are.
We can place a turbocharged engine in the trunk, but 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.

Baylie gets a perfect 10 for her form while she CRUSHES 19.3!
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Attention: Don’t forget to submit your score for 19.4 no later than 6:00pm!

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WOD

19.4
Option to Re-do

-OR-

“Low Key”
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatches (50/35)
27 AbMat Sit-ups
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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.
But only, if we let it.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. We can all attest to it. And if you’re human, you can draw back to a time where we talked ourselves into failure, before we even began. 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. Well knowing where this trajectory takes us, and we must resist it.

Instead of dwelling on what could go wrong, dwell on why it will go right. Dwell on the guaranteed struggle, and our success through it. The struggle is guaranteed, but the success is not. The difference is hardly ever the magnitude of the obstacle, but rather our character in response to it.

Everything is conquerable.
But only if we allow it.

Why twin when you can be triplets! Erin, Amber, and Hill just happen to show up wearing pretty much the same outfit!
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Attention: Don’t forget to submit your score for 19.4 no later than Monday at 6:00pm!
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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

“Quarterback”
EMOM x 25:
Minute 1: 12/9 Calorie Assault Bike
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest

“The secret of happiness is something to do.”

~John Burroughs

Bob and James are warming up their Back Squats with a little “Sally Up” group fun!
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And the winners of the nutrition Challenge are… Klae, Julie, Steph, and Mama Gina! We are so excited to congratulate our FOUR winners! This was such a close race this year that it was impossible to pick just one or two, so we picked four! Each of these participants had near perfect points and the results show! Great job to everyone that entered the challenge and saw even a minor change.
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Attention: Don’t forget to submit your score for 19.4 no later than Monday at 6:00pm!
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WOD

“Mind Boggler”
AMRAP 20:
7 Squat Clean Thrusters (115/80)
200 Meter Run

*If unable to run outside, complete one of the following:
14 10-Meter Shuttle Runs
250 Meter Row
14/10 Calorie Assault Bike
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DAILY MINDSET

“We’re not a product of our circumstances. We’re a product of our decisions.”

~Steven Covey

The man on top of the mountain did not fall there.
Everything we have in our life, is a result in the choices we’ve made.

This isn’t an attempt to shame our past. It’s purpose is quite the opposite. It is to empower our future.

A tragedy for many is a life lived through circumstances. To see the past a constrictor of the future. A self-induced box, limiting possibility. Steven Covey’s quote drives us to realize the opposite. To see that we are in control. That we have the direct say in who we become. And that who we are tomorrow, will be the choices we make today.

The group that made it out to week two of Friday Night Lights! Thanks to everyone that has made the Open so successful so far!
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IT’S OPEN FRIDAY!

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It’s week four of the Open and we couldn’t be more excited! We will be doing the Open WOD at the regular WOD times all day on Friday’s for the next two weeks. We will also be holding a CFD Open throw down each Friday night starting at 5:30pm! We can’t wait to see what all of you can do!
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OPEN WORKOUT 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

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DAILY MINDSET

“For most of us, the problem is not a lack of goals. But rather too many of them.”

~Roy F. Baumeister

In the words of Confucius, “Person who chases two rabbits catches neither”.

There are few things more powerful for our goals, than our full focus.
And there are few things more destructive to our goals, than a lack of focus.

Creating goals can be intoxicating. We all love doing it. We like to plan, visualize, and dream. All too often, to a fault.

Whereas the next step seems obvious (tangible action), we often find our “rabbits” running in different directions. And we sprint with our mightiest effort trying to catch both (or better said all 10). But we don’t catch one.

It’s not that our goals directly work against each other. It’s that they can result in us, working against ourselves.

Becky, MK, and Julie are working hard to see what they van do with a 5 rep Back Squat!
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WOD

Option 1:
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

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.
__

DAILY MINDSET

“Look inward, not outward”

Everyone faces adversity – this is a given. Life wouldn’t be interesting without it.
How we respond to it varies dramatically from individual to individual.

There are two types of mindsets: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that offers excuses, over solutions.

A growth mindset is one of extreme ownership. It is a mindset of continual self reflection. If something didn’t go as planned, what can I do about it? What can I do better next time? The growth mindset seeks out the short-term pain for the long term gain, which is the opposite of the fixed.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

“There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time.”

~Malcolm X