WOD

DAILY MINDSET “Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson We can choose to believe that life is happening to us, or that we are fully in control. We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script. Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens. Strength – 15 minutes Build to Heavy Set of 3 Bench Press BENCH PRESS Athletes will have 15 minutes to build to a heavy triple bench press Pair athletes up to ensure that everyone has a spotter at all times Make it your goal to give each athlete 1 piece of feedback on their bench press Conditioning WOD – 16 minutes Tabata: Strict Pull-ups Bike Calories Push-ups Row Calories Tabata: 4 minutes at each station before rotating of 20 Seconds On, 10 Seconds Off. GENERAL Two-part workout today with a focus on upper body pressing and pulling Complete all 4 minutes at one movement before switching to next For example, athletes will do 4 minutes of :20 on, :10 off on... Read More

DAILY MINDSET “The most common lies a man tells are to himself.” – Frederich Nietzsche Do you ever think, about the way you think? Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people. This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place. As we move through our day today, let’s think about the way we think. HERO WORKOUT SATURDAY 9am and 10am Each month we aim to complete one or two Hero workouts, to honor the lives of our fallen soldiers and the sacrifices they and their families have made, fighting for our country and defending our freedoms. 🇺🇸If you would like to honor our fallen servicemen and women, please be at CFR.💪 “31 Heroes” Almost on this exact date 8 years ago, on August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors,... Read More

DAILY MINDSET “One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless. It’s good to acknowledge the primary job of our brain – to keep us safe. It’s going to aim to convince us that we want to avoid risk, danger, and failure. The saying “it’s you versus you” couldn’t be truer. It’s not the competition that will beat us. It will only be ourselves. Stamina – 18 minutes (to get everyone through) 1 attempt for time – Sled push (forward and backward) *You will push the sled 50m (from one end of lot to other in front of CFR, like usual), you will then turn it around and pull the sled backwards to the start using the handles on the front *Weight added onto the sleds will be 180/110 (men – 4 45s, women – 2 45s and 2 10s) *Coaches get out all 4 sleds and attempt to have 4 people heats going at a time as you holler out times when they cross the... Read More

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? Strength – 12 minutes Find a heavy or max 3 rep push press for the day *From the rack Conditioning WOD – 20 min cap 3 Rounds for time of… 20/15 Cal Ski Erg 20 Handstand Pushups (RX- 25’s/abmat) 20 DB Box Step Overs 24/20 DBs 50s/35s *If more than 10 athletes, have athletes start at different stations to help stagger them out to open up the ski erg *If completing RX – must start with ski erg *If larger daily class, athletes starting in different stations need to be able to share DBs for the step overs as needed or use Kettlebells of similar weight instead Scaling – Handstand pushups you may base this on where your ability is are or what you... Read More

DAILY MINDSET “True happiness is to enjoy the present, without anxious dependence of the future” – Seneca How often do we rush to finish line? Immediately turning to the next, only to rush once again? The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment. Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got. Conditioning WOD – 20 minutes As many rounds + reps as possible in 20 minutes of… 5 Heavy Power Cleans 245/165 7 Bar Over Burpees 200m Run GENERAL Shooting to complete around 8 rounds today (1 Round Every 2:30) POWER CLEANS Choose a barbell weight at either 85% of your 1 rep power clean OR singles at about every 8-10 seconds If you’re on the fence, you can always trip weight to maintain high intensity RUN If unable to run, complete one of the following: 250 Meter Row 14/10 Calorie Assault or Echo Bike RUN Foot Position Think of your feet like you would a barbell. We always want the bar staying as close to the center of the body as possible. We... Read More

DAILY MINDSET “The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith It’s not about the treadmill. It’s what the treadmill stands for. Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career. Probably. But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it. Full heart, full commitment, full effort. In wherever we go. Benchmark Workout *Always Record benchmark workout times, as we will retest them later down the road to test your fitness over time! For Time: 2,000 Meter Row GENERAL The 2k is a rowing benchmark we usually test annually Looking to bring the intensity today Just like a 1 mile easy jog vs. 1 mile run for time, we reap the benefits by pushing the pace LOGISTICS Leaving time for classes to run 2 heats today, 3 if needed (10 minutes a heat approximately) PACE CHART Athlete can utilize the pace chart to help them figure out what splits they want to hold during the workout A few of these will be printed out next to the whiteboard – copy and paste this link – (https://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf) for the pace chart ROW We’ll work through 4 drills today, each with their own goal. The three things we are working on are: Lower Body Placement Upper Body Placement Staying Connected... Read More

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. Strength – 15 minutes Build to Heavy Set of 3 Thrusters Reps coming from the floor, so should be something you can clean up You can squat clean the first rep, but a power clean might help you stay more balanced at the start You can pause in the front rack if needed before going into the squat to slow down the heavier weights Conditioning WOD – 14 minutes *For those who came to Saturday’s workout, I’ve written double unders again to help you drill them even further than what you did on Saturday. Go get it! As many rounds + reps as possible in 14 minutes of… 5 Heavy Thrusters 155/105 30 Double Unders 15 Chest to Bar Pull-ups 30 Double Unders DOUBLE... Read More

DAILY MINDSET “Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson There is a difference between one who is “there”, and one who is “being there”. Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”. We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves. The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit. The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it? It’s okay to discover these in our daily lives. They happen, as we become comfortable in... Read More