Wednesday

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Were backing off from GAMES WEEK today to focus on some skills and technique. Strength/ Skill 3 rounds: 1 min Max Double Under Rest 1:00 20 UB Kettlebell Swings, (Russian), Heavy Rest 1:00 15 UB Wallballs, 20/14 Rest 1:00 Then Conditioning 8 rounds Alt. Tabata: (4 minutes) Calorie Bike Burpee   Box News St. Chuck Ruck August 20th! 7:00am @ Klondike Park! Competition Saturday! August 26th @9:00am at CFSTC!

What is Perfection?

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Perfection is the Enemy of Good. Perfection is the Enemy of Progress Perfection is the Enemy of Happiness Perfection is a vacuum In the presence of perfection there is no learning. Yet, the strive for perfection is what transforms something good into something exceptional. Its an honest look at weaknesses and a dedication to improvement. It is an identification and exploration of weaknesses. It is permission to make mistakes. It is permission to try. In the presence of mistakes there is real learning. Not learning from our mistakes is the one true failure.

Intentional Training=Intentional Living

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I am often heard saying... "Train with intention" To train with intention you must practice being thoughtful about what you doing and why you are doing it. In the gym a choice is made daily, "Am I training or am I just working out?" Either way its a choice. Training is preferred but sometimes all you need is to simply work out. These times are the exception not the norm. Here work and movement are synonymous. Training is work. To train with intention you must be mindful of the process of the work not just the work itself. Have you…

What do you GET to do today?

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We often talk about gratitude. How being grateful will help us lead happier lives. I practice gratitude every day. Some days more than others but the awareness is always there. At the top of my list are... I am grateful for my family, they are wonderful, supportive and bring me joy. I am grateful for CFSTC and its members. You all make me smile and give me purpose. I rarely have a day of work. These are things/people/circumstances that I have in my life but what about the things that I do. So often our thoughts are about what we "have…

Are You Skipping?

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Last night I went out my front door to take my 12 year old puppy to the yard. After a hot day, the air had cooled, a nice breeze was blowing and I stood there watching as my sweet yellow lab sniffed around. She was clearly enjoying the evening .  All around the yard lightening bugs were flashing. It took me back to when I was a little kid, thrilled by summer vacation and being up past my usual bedtime. I recalled running around our yard with my brother catching lightening bugs, letting them crawl around on my hand until…

Conquering Hydration!

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Well, it’s that time of year again. Summer in Missouri. It’s hot, it’s humid, and you are sweating WAY more than usual. We preach hydration throughout the entire year for its plentiful benefits to health and wellness however are you drinking enough to make up for all the extra fluid that is lost this time of year? Under normal circumstances 8 glasses of water a day is good to meet the needs of everyday bodily function. However, we are not under normal circumstances. We train with maximum intensity, in the heat, no ac, multiple times a week. The best way…