Changing the World


A) In 15 minutes, complete
4×3 Power clean & jerk
4×3 Weighted pull-ups

B) Pistol Skill Practice (10 min)

C) 4 RFT on the 5:00
400m Run
24 Groiners
12 Jumping Lunges
**4 min cutoff**


A) 3×5 Back squat (+2 / +5) (20 min)

B) 3×5 Press (+2 / +5) (15 min)

C) 3 RFQ
250m Row
5 Burpee broad jumps (7’/5’)
10 Alt reverse lunges
**8min cutoff**I woke up this morning and thought about making my bed. I didn’t… but then again, my wife was still asleep in it, and would have been pissed had I started tucking her in, fluffing the pillows and tightening down the corners! But I thought about it for the first time in many, many years… actually considered it. And what followed were thoughts about what we do at CFLA… one person at a time – changing the world.

What does making my bed have to do with changing the world? Up until yesterday, it meant nothing… but that was before I had watched watched Admiral William H. McRaven’s, ninth commander of U.S. Special Operations Command, commencement address to the University of Texas graduating class of 2014.

He put that, and much, much more into context for me, by sharing the 10 Life Lessons he learned through his Navy SEAL training.

I’ve been thinking about that speech non-stop since hearing it. He simply and eloquently makes each of his points by sharing a story from BUDs (Basic Underwater Demolition School) and how each relates to changing the world. It’s simple and brilliant, really. But it’s not easy – it takes toughness, discipline, heart, desire, teamwork, lightheartedness, resilience, commitment, being fully responsible and the ability to quickly get over “it”.

And it surprised me, though it shouldn’t have, how training warriors for the Navy SEALs so parallels what each of us long for in our lives – our life’s purpose… to make a difference. And when I thought about it more, I realized that this context, the same context as U.T.’s slogan “What starts here changes the world”, is identical to the mission and context for the WLC. Not only do we, the community of people that have participated in the Challenge, want sustainable change in our lives, when it comes right down to it, we want to see and realize that change in our families, with our friends, in our communities and businesses… in the world. Why? Because it makes the world a better place… it makes a difference.

So I thought I’d share the 10 lessons below and encourage each and every one of you to read it, watch it, and think about how you can use the Admiral’s advice not only in the WLC, but in your daily lives. Because even if you only pick one or two at a time to focus on, I can assure you that you will see a difference for yourself… and, you will, and probably already are, making a difference for someone else – even if it’s only by your example.

Life Lessons From Navy SEAL Training
by Adm. William H. McRaven

1. If you want to change the world, start off by making your bed.
2. If you want to change the world, find someone to help you paddle.
3. If you want to change the world, measure a person by the size of their heart, not the size of their flippers.
4. If you want to change the world get over being a sugar cookie and keep moving forward.
5. If you want to change the world, don’t be afraid of the circuses.
6. If you want to change the world sometimes you have to slide down the obstacle head first.
7. If you want to change the world, don’t back down from the sharks.
8. If you want to change the world, you must be your very best in the darkest moment.
9. If you want to change the world, start singing when you’re up to your neck in mud.
10. If you want to change the world don’t ever, ever ring the bell.

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