WOD

DEADLINE COMING! REMINDER! Independence shirts deadline coming soon! Sign up at the front desk, call CFR at 417.732.5433 or shoot us a message! White or grey, with our year of independence as a country! Celebrate America and the 4th of July the right way! 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 the “Cone of Learning” (Edgar Dale), 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. Conditioning WOD – 25 minutes As many rounds + reps as possible in 5 minutes of… Buy In: 100 Double Unders 12 Front Squats 135/95 4 Box Overs 30/24 Rest 5 Minutes As many rounds + reps as possible in 5 minutes of… Buy In: 100 Double Unders 8 Front Squats 155/105 4 Box Overs 30/24 Rest 5 Minutes As many rounds + reps as possible in 5 minutes of… Buy In: 100 Double Unders 4 Front Squats 185/125 4 Box Overs 30/24 GENERAL 5 minutes on, 5 minutes off in this triplet interval workout Double unders are the buy-in, then athletes score will be rounds... Read More

DAILY MINDSET “Person who chases two rabbits catches neither.” – Confucius There are few things more powerful than our full focus. And there are few things more destructive to our goals than a lack of focus. If we chase the two rabbits, and they run in separate directions, which do we chase after? This quote brings that dilemma in front of us, which in short is a lack of commitment to the most important goal(s) in our lives. This may very well be because we are trying to commit to too many goals. It’s a common theme in goal making to overdo it. To choose eight, nine, or 10+ goals. Great to be ambitious, but we need to recognize how that divides our efforts. If we heading out to tend to the front lawn, we would never mow a quarter of the lawn, then move plant one or two flowers, and then transition to placing down some mulch before starting back on the lawn mower again. We would see one task through. Have we set goals for ourselves? And if we have, how focused are we on our most important ones? Have we determined what those most important ones are, for when the two rabbits run in separate directions? Strength – 20 minutes Deadlift Your scores today – Build to Heavy Sets of a 5 rep, 3 rep and 1 rep (5 and 3 rep touch n go) DEADLIFT Around 20 minutes to work up to the heavy sets of... Read More

DAILY MINDSET “Iron Sharpens Iron” Jealousy is a challenging topic to talk about. There’s two mindsets that we can speak to here – “Zero Sum”, and “Non Zero Sum”. The “Zero-Sum” mindset is when one looks at others who have accomplished “X” and thinks: Why them? Why isn’t it me? The other, “Non-Zero Sum”, looks at those same people and accomplishments, but has a different approach: If they can do it, so can I. It is most challenging in those who we compete against. But even our fiercest competitors are truly only a benefit to us. They push us further forward, just as the rising tide lifts all ships. One is jealousy (if you win, I lose), and one is inspiration. Both are very, very powerful. Both, in different directions. Iron sharpens iron if we allow ourselves to see it that way. Let’s choose to be inspired. Benchmark W.O.D. *Reminder – you will see benchmark workouts again. Please score this on SugarWOD or write it down so you can test your fitness over time, and see your progress, as we always do benchmark workout every 6 months or so. *Scaling options below if needed! Please read! 0:00 – 10:00 – 1 Mile Run(must run 800m twice), Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65) Score is total barbell reps completed. GENERAL As... Read More

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. Conditioning WOD – 25 minutes As many rounds + reps as possible in 25 minutes of… 50m Sled Push 180/130 added to sled (men 4-45s/ women 2-45s, 4-10s) 200m Med Ball Run 30/20 400m Row 20 KB/DB Farmers Carries (Cones 30ft apart inside) 70s/55s 5 Tire Flips (in grass in front of CFR brick sign) *Coaches – please get all 4 sleds out so there is minimal pile ups *Start athletes at different stations to accommodate the number of sleds and tires available (5 groups no matter the size of class) *Please load 2 sleds with RX mens weight and 2 sleds with RX womens weight. The weight should be light enough that most athletes will be able to use it. If not, athletes must deload weight quickly to keep the line moving *On farmers carries, use Dumbbells if needed if... Read More

DAILY MINDSET “Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene It is very common for us to await the “right time”. The right time to start. The right time to change jobs. The right time to have that uncomfortable conversation. We’ve all been here. Awaiting the perfect moment. We hesitate, because we think we’ll fail. It’s here we want to take a specific perspective: Instead of seeing all of the reasons why this could go wrong, we instead need to focus on the reasons why it could go right. To learn how to dance in the rain. Team WOD – 35 minute running clock Teams of 2, relay style complete… 10 Rounds for time of… 15/10 Calorie Bike 10 Burpees complete 1 full round, then tag… and so on, each athlete completing 5 rounds for time when complete. *Athletes look to complete each round in 2:30 or under, otherwise scale by slightly reducing reps of one or both movements *Reset the bike monitor each round and Stand to full extension on each burpee *if odd number of athletes, teams of 1 will complete 1 round then rest 2 minutes between to mimic a teammate and get the stimulus of the workout then from 25:00 – 35:00, into… Find a 3 rep weighted strict pullup (total weight added together of both athletes) (scale options below) WEIGHTED STRICT PULL-UP With 10 minutes to work, we’re looking to get in at... Read More

DAILY MINDSET “If failure is not an option, neither is success.” We fear the man who is willing to lose it all. Who is willing to play full out. No reserves. The one who swings for the fences. He’s a dangerous person. Dangerous enough, to accomplish something great. We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling that we can see and touch. It’s a world that cannot grow further than what it’s already grown to. If we want to grow, we have to face the terror of failure. Face that chance that we may fail. Yet, as much as a “swing and a miss” may hurt, there’s something worse. Worse than any failure, embarrassment, or loss. It’s the pain of knowing that we didn’t give our very best. Life is too short to bunt. Let’s swing for the fences. Strength – 15 minutes Use this progression to find a heavy 1 rep deadlift for the day 7 – 5 – 3 – 3 – 2 – 2 – 1 – 1 Conditioning WOD – 20 min cap For time… 50-40-30-20-10 reps: AbMat Sit-Ups 25-20-15-10-5: Calorie Bike 10-8-6-4-2: Deadlifts (275/185) GENERAL High volume descending rep workout today Looking for it to take somewhere around 20 minutes For every rep you don’t complete under the time cap, just add a second to your time (Ex- 20:23 (23 reps)) DEADLFITS Choose a weight you could complete 10+ reps unbroken when... Read More

DAILY MINDSET “The best way to predict the future is to create it.” – Peter Drucker We talk often of disregarding the leaderboards. To disregard what the competitor to the left and right are doing. To focus on our game – our approach – our strategy. To be the Racehorse. The reason behind – to master, with complete ownership, ourselves. We know we can’t control external factors. No matter how hard we try, we know it’s fruitless. In turn, how the leaderboard shakes out after five weeks, is also largely out of our control. We could be 1st, 10th, 100th, or 1,000th, all with the same effort and mindset. We can interpret the quote in two ways above, when applying to our situation: 1) We can believe that our future is that final leaderboard spot. 2) Or we can believe that our preparation, focus, and execution is our future. *Coaches – cones should be set 25′ apart on both sides of the gym, allowing boxes step overs to be performed on the perimeter of the handstand walks, lunges and bear crawls For Time: 150′ Bodyweight Walking Lunge 50′ Handstand Walk OR 150′ Bear Crawl 30 DB Box Step Overs 24/20 box 50s/35s (one in each hand) 100′ Bodyweight Walking Lunge 35′ Handstand Walk OR 100′ Bear Crawl 20 DB Box Step Overs 24/20 box 50s/35s (one in each hand) 50′ Bodyweight Walking Lunge 25′ Handstand Walk OR 50′ Bear Crawl 10 DB Box Step Overs 24/20 box 50s/35s (one in... Read More

DAILY MINDSET “There will never be a better you, than you.” There is a lot to be said about authenticity. The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.” If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them. Our mentors do not wish for us to follow in their footsteps. Our mentors wish for us to go further. We have incredible leaders to guide us. But we must blaze our own trail. It is the only way for us to reach out true potential. There will never be a better you, than you. Strength – 15 minutes Build to Heavy Set of 3 Push Jerks PUSH JERK Out of a rack, athletes will have 15 minutes to build to a heavy set of 3 push jerks Looking to get in about 7-8 attempts, so plan weight jumps accordingly Making smaller jumps lets you feel out more reps and make more adjustments than making big weight increases Conditioning WOD – 16 min cap 4 rounds for time of… 40 Double Unders 20 Jerks 135/95 20/15 Calorie Row GENERAL Two part, jerk-focused workout today LOGISTICS If larger daily class, place athletes on different movements to start to accomodate rowers (RX athletes must start with Double Unders) Choose variations... Read More