Friday April 17, 2020

Just a little throwback to last April when we were able to get close to each other!
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We are excited to be starting our third week of online Zoom WOD’s, which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Friday. Heather will also be teaching a Recovery/Mobility Zoom class this week, day/time to be determined. Just click on the links that are provided on the website. Be patient with us as this is all new and we are still learning. If you would like to see a WOD time added, please let us know on the CrossFit Draper community facebook page. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.
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HOME WOD

“Sandpaper”

AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders

Continue to Add (2) Reps to Dumbbell Movements Per Round

“Sandpaper” (No Equipment)

AMRAP 12:
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops

Continue to Add (2) Reps to Odd Object Movements Per Round

STIMULUS

DESCRIPTION
*In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round
*The double under reps will stay static at 30
*Your score total is total reps accumulated over the 12 minutes
*Use the following cheat sheet for scoring:
Finish 2’s: 34
Finish 4’s: 72
Finish 6’s: 114
Finish 8’s: 160
Finish 10’s: 210
Finish 12’s: 264
Finish 14’s: 322
Finish 16’s: 384
DOUBLE DUMBBELL MOVEMENTS
*Only one head of the dumbbell has to touch the ground for the power cleans
*Choose your weight based off the more challenging movement – which will likely be the thrusters
*This should be a load that you feel confident completing for 20+ reps when fresh
DOUBLE UNDERS
*The number on the rope is designed to be very small
*This should be a number that you can complete in 30 seconds or less
*See further down the page for modifications
MODFICATIONS
DOUBLE DUMBBELL POWER CLEANS
*Single Dumbbell Power Cleans (Alternating Every Rep)
*Odd Object Clean and Jerks
DOUBLE DUMBBELL THRUSTERS
*Single Dumbbell Thrusters (Divide Reps Evenly Between Arms)
*Single Dumbbell Goblet Thrusters
*Odd Object Thrusters
DOUBLE UNDERS
*Reduce Reps
*30 Second or Practice
*45 Single Unders
*30 Line Hops (Over and Back = 1 Rep)
TEACHING
GRIP
*Holding onto dumbbell handles and jump rope handles can make this workout fairly grippy
*It may be helpful to use the hook grip on the power cleans if possible
*If you’re unable to do so – breaking up the power cleans into smaller sets can preserve your grip
*On the thruster, relaxing your grip can help you better keep the bells in contact with your shoulders for a strong drive overhead
*On the rope, relaxing the hands can make it easier to to rotate from the wrists instead of the shoulders
TIPS
*Break up the power cleans in a way that allows you to thrive on the thrusters
*Resting with 1 rep to go on the power cleans can enable you to work through bigger sets on the thrusters
*For Example: On the set of 6 power cleans, you would rest as needed after the 5th rep – then complete the 6th power clean – then immediately transition to the set of 6 thrusters
*Since the power cleans come back to the ground each time – this is the best movement to break up in the workout

WARM-UP

2-3 Sets

15 Double Unders or Line hops
15 Glute Bridges Video
15 Air Squats

2-3 Sets*

10 Odd- Object Squat Cleans
10 Odd-Object Strict Press

Work up in weight each set

BODY ARMOR

Part A) 5 Sets:
1 Squat Complex
Rest :30s between

1 Squat Complex (Click Video for demo):
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats

Part B) Not for Time:
20 Slow Cossack Squats (Click Video for demo):
This is 10 per side

MODIFICATIONS

Athletes choice on loading on the weighted squats
If using a single dumbbell, hold in goblet position
Looking for speed, versus slow-and-grindy
Be explosive
Final jumping squats… go for max height
If we do not have any traditional weights, grab a backpack/bag, or just go bodyweight
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DAILY MINDSET

 

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”

~Dr. Seuss

People aren’t thinking about you.
What people are thinking about – is what you’re thinking about them.

We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.

Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of anothers… we can realize that there’s only one opinion that matters. With every other one being background noise.

Thursday April 16, 2020

You probably never thought you would miss rowing!

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HOME WOD

“Tabata Something Else”

8 Rounds (20 Seconds On + 10 Seconds Off):
Strict Pull-ups
Sit-ups
Push-ups
Air Squats

“Tabata Something Else” (No Equipment)

8 Rounds (20 Seconds On + 10 Seconds Off):
Odd Object Rows
Sit-ups
Push-ups
Air Squats

STIMULUS

DESCRIPTION
*Working with all bodyweight movements in this Tabata style workout
*Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest
*You’ll complete all 8 rounds at one movement before advancing to the next
*Keep a running count of the numbers completed at each station
*You’ll enter your total reps separately for pull-up, sit-ups, push-ups, and air squats
*Your final score is total reps accumulated over the workout
STRICT PULL-UPS
*Choose a variation that allows you to complete at least 5 reps within each 20 second window
SIT-UPS
*If you have an AbMat, let’s use it
*If you don’t have an AbMat, you can anchor your feet with dumbbells or another weighted object
PUSH-UPS
*Choose a variation that allows you to complete at least 7 reps within the 20 second windows
MODFICATIONS
STRICT PULL-UPS
*Banded Strict Pull-ups
*Ring Rows
*Odd Object Rows
PUSH-UPS
*Elevate Hands to Box or Bench
*Knee Push-ups
TEACHING
RANGE OF MOTION
*As we’re moving quickly through these short rounds, let’s make it a point to nail the range of motion standards:
*Strict Pull-ups: Chin over the bar at the top, elbows completely locked at the bottom
*Sit-ups: Back flat on ground in the bottom, shoulders forward of the hips at the top
*Push-ups: Chest to floor and elbows locked out at the top
*Air Squat: Hips below parallel at the bottom and body in a straight line at the top
TIPS
*Be conservative and consistent on the upper body movements – as things start to get real in rounds 3 or 4
*Pick a rep number for the first two rounds that you feel confident repeating for rounds 3-8
*Be more aggressive on the air squat and sit-ups
*Don’t necessarily pick a number – just move quickly for the whole 20 seconds as these stations are easier to get reps on than the upper body movements
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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.

Wednesday April 15, 2020

Dr. D one year ago, crushing his Handstand Walks!
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We are excited to be starting our third week of online Zoom WOD’s, which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Friday. Heather will also be teaching a Recovery/Mobility Zoom class this week, day/time to be determined. Just click on the links that are provided on the website. Be patient with us as this is all new and we are still learning. If you would like to see a WOD time added, please let us know on the CrossFit Draper community facebook page. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.
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HOME WOD

“Shenanigans”

Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees 🙂
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees 🙂

“Shenanigans” (No Equipment)

Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object

STIMULUS

DESCRIPTION
*We’ll work through 7 fast paced intervals today
*You’ll work through the 4 stations for time and rest until the next round begins
*Rounds begin on the 0-3-6-9-12-15-18
*Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
*Your score is the slowest of the 7 rounds
ALTERNATING DUMBBELL POWER SNATCHES
*We’ll switch hands every rep on the dumbbell power snatches
*Choose a moderate weight here that allows you to complete the 12 reps unbroken each round
*Both bells should touch the ground at the bottom of each rep
ALTERNATING DUMBBELL REVERSE LUNGES
*You can hold the dumbbell goblet style for the reverse lunges
*Alternate legs every rep for a total of 6 on each side
*The back knee should touch the ground at the bottom of each rep
*Reach full hip extension at the top
LATERAL DUMBBELL BURPEES
*Both feet should pass over the top of the dumbbell when jumping over
*You can step up or jump up out of the burpee, but should jump over the dumbbell with two feet
MODFICATIONS
DUMBBELL POWER SNATCH
*Odd Object Ground to Overhead
*Kettlebell Swings
DUMBBELL REVERSE LUNGES
*Odd Object Reverse Lunges
*Kettlebell Reverse Lunges
*12 Jumping Lunges
LATERAL DUMBBELL BURPEES
*6 Regular Burpees
TEACHING
THE FEET
*Let’s focus on the feet for all three movements today
*On the dumbbell snatches – aim to keep the front head of the dumbbell behind your toes in order to keep the weight close and controlled
*On the lateral dumbbell burpees – setting up with he hips forward of the front bell can make it easier to get the feet to pass over the bell in the jump over
*On the reverse lunges – keep your feet a little wider to maintain a balanced stance instead of trying to walk a tight rope
TIPS
*With your score being the slowest of the 7 rounds, establish your slowest time in the first round
*With each round, try to improve your score – even if only by 1 second
*This could simply mean finding one movement to go faster on each time
*This approach keeps you under control instead of in the panic zone from the beginning

WARM-UP

For Quality
60 Second Frog HopsVideo
6 Inchworms Video
6 Alternating Dumbbell Snatches (light weight )
6 Reverse Lunges- Each Side (light weight)

40 Second Push-ups
4 Inchworms
4 Alternating Dumbbell Snatches (light weight)
4 Reverse Lunges- Each Side (light weight)

20 Second Burpees
2 Inchworms
2 Alternating Dumbbell Snatches (workout weight)
2 Reverse Lunges – Each Side (workout weight)

BODY ARMOR

3 Rounds:
30s Max Double Dumbbell Row
30s Max Chest Slap Pushups
30s Max Double DB Romanian DL
30s Max Pushups
Rest 1:00 between

Click Video for demo.

MODIFICATIONS

*Rows – Single dumbbell, or any odd-object can work here
*Clapping Pushups – Can be completed as any variation of pushup (regular, knees, box)
*Romanian Deadlifts – Unlock knees, but allow them to be a larger hinge than a traditional deadlift. No need to *touch ground with bells (go as low as comfortable)
*Pushups – Can be completed with same intentions above (knees or box an option)

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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.

Tuesday April 14, 2020

Dave 08 and Coop one year ago!

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HOME WOD

“White Knuckles”

For Time:
20 Strict Pull-Ups
400 Meter Run
40 Double Dumbbell Power Cleans
800 Meter Run
40 Double Dumbbell Push Jerks
400 Meter Run
20 Strict Pull-Ups

“White Knuckles” (No Equipment)

For Time:
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows

STIMULUS

DESCRIPTION
*In this chipper style workout, we’ll alternate between running and either dumbbell movements or strict pull-ups
*We expect this workout to be on the longer side, taking around 18-25 minutes to complete
STRICT PULL-UPS
*Choose a rep number or variation that takes 2 minutes or less to complete
DOUBLE DUMBBELL POWER CLEANS
*Only one head of the dumbbell has to touch the ground at the bottom of each rep
*Choose a weight here that allows you to complete at least 10 reps at a time
DOUBLE DUMBBELL PUSH JERKS
*We’re getting the dumbbell from our shoulders to overhead here
*This is ideally the same weight as the power cleans – something you can complete at least 10 reps at at time
ODD OBJECT ROWS
*Choose a weight, rep number, or variation that takes 2 minutes or less to complete
ODD OBJECT GROUND TO SHOULDER
*Choose a weight here that allows you to complete at least 10 reps at a time
ODD OBJECT SHOULDER TO OVERHEAD
*This is ideally the same weight as the ground to shoulder – something you can complete at least 10 reps at at time
MODFICATIONS
STRICT PULL-UPS
*Reduce Reps
*Banded Strict Pull-ups
*Ring Row
*40 Odd Object Rows
DOUBLE DUMBBELL POWER CLEANS
*Single Dumbbell Power Cleans
*Odd Object Ground to Shoulder
DOUBLE DUMBBELL PUSH JERKS
*Single Dumbbell Push Jerk
*Odd Object Shoulder to Overhead
RUN
400 Meters:
500 Meter Row
1000 Meter Bike Erg
40/30 Calorie Schwinn Bike
28/20 Calorie Assault or Echo Bike
30 x 10 Meter Shuttle Runs
800 Meters:
1000 Meter Row
2000 Meter Bike Erg
80/60 Calorie Schwinn Bike
56/40 Calorie Assault or Echo Bike
60 x 10 Meter Shuttle Runs
TEACHING
THE ELBOWS
*We’re doing a lot of pulling with the arms in the strict pull-ups that begin and end the workout
*Let’s make sure on the power cleans that the elbows stay locked until the hips open
*Flexing the triceps can help keep the elbows locked out
*Overloading the arms can make the cleans and the final set of strict pull-ups much more challenging
TIPS
*Break up the strict pull-ups into smaller sets – something you see yourself being able to hold or improve upon the second time around
*Push for larger sets on the dumbbell movements as there is about 4 minutes of “rest” between them during the longer 800 meter run
*Move at a moderate pace on the runs that allows you to accomplish your game plan on the dumbbells and strict pull-ups

WARM-UP

8 Minutes Straight
200m Run *
1 Minute Glute Bridges

200m Run *
1 Minute Single Leg Glute Bridges (30 Seconds Each Side)

200m Run*
1 Minute Glute Bridge Walkouts

200m Run*
1 Minute Active Dive Bombers

*200m Run or 200m Run Substitute

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DAILY MINDSET

“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?

It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

Monday April 13, 2020

Thank you to everyone that joined us for “Happy Hour” on Friday! We had such a great time visiting and it was so good to see so many of your faces!
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We are excited to be starting our third week of online Zoom WOD’s, which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Friday. Heather will also be teaching a Recovery/Mobility Zoom class this week, day/time to be determined. Just click on the links that are provided on the website. Be patient with us as this is all new and we are still learning. If you would like to see a WOD time added, please let us know on the CrossFit Draper community facebook page. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.
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HOME WOD

“Trust Fall”

AMRAP 20:
40 Air Squats
20 Push-Ups
10 Reverse Burpees 🙂

*Every 2 Minutes (Starting at 0): 40 Double Unders

“Trust Fall” (No Equipment)

AMRAP 20:
40 Air Squats
20 Push-Ups
10 Reverse Burpees 🙂

*Every 2 Minutes (Starting at 0): 40 Line Hops

STIMULUS

DESCRIPTION
*We’ll work through 4 movements in this longer, all bodyweight workout
*Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 Double Unders/Line Hops
*With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, push-ups, and reverse burpees
*When the clock hits the next 2 minute interval, you’ll complete 40 more double unders before picking up where you left off
*Your score is total rounds and reps completed at the end of 20 minutes
*The double under and line hop reps do not count towards your score

DOUBLE UNDERS
*Choose a number or variation that you can ideally complete in around 30 seconds – giving you 1:30 to work through rounds of the scored portion of the workout
*You’ll complete double unders on the (0-2-4-6-8-10-12-14-16-18)

PUSH-UPS
*Choose a number or variation that you can complete in no more than 4 sets
*Ensure the chest hits the floor and elbows lock out at the top of each rep

REVERSE BURPEES
*A reverse burpee is essentially a combination of a sit-up and a burpee
*You’ll lay all the way back on the ground and use your momentum to transition to a standing position
*At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down
Click Here for a demo video

MODFICATIONS

DOUBLE UNDERS
*Reduce Reps
*30 Seconds of Practice
*60 Single Unders
*40 Line Hops (Over and Back = 1 Rep)

PUSH-UPS
*Reduce Reps
*Elevate Hands to Box or Bench
*Knee Push-ups

REVERSE BURPEES
*10 Regular Burpees
*20 AbMat Sit-ups

TEACHING

THE HANDS
One thing to keep in mind on these movements is what your hands are doing
Push-ups: Set-up with the hands directly underneath the shoulders
Double Unders: Keep the hands relaxed and in front of the hips bones throughout the movement
Reverse Burpees: Get a lot of momentum out of the sit-up portion of the movement by throwing your hands and bodyweight forward
TIPS
Try to work through bigger sets of push-ups, as that is the only upper body movement in the workout
Place your rope neatly on the ground to make for easy transitions back and forth between movements – which will allow you to get more work done over the 20 minutes

WARM-UP

3-4 Sets
10 Double Unders
30 Second Wall Sit
5 Push-Ups
30 Seconds Dumbbell Goblet Squats Video

*Performed With 1 Light Kettlebell or Dumbbell

BODY ARMOR

On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex

First set is completed entirely on a single side. Second set on the opposite, totaling three total for each side. Choice of weight, and how to hold.

1 Split Squat Complex – Video Here
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

MODIFICATIONS

*One set = Two complexes, first weighted, and then unweighted (same leg)
*This is a total of 42 reps per set (21 weighted, 21 unweighted)
*Athlete’s choice on loading for the weighted portion, and how to hold
*Intention is unbroken each time
*Opt for intensity and speed over slow and potentially stops
*Elevate your leg on anything between knee and hip height (counter tops, chair)
*If we do not have any loads, not even a backpack to hold, complete all bodyweight

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DAILY MINDSET

“The most important decision we make is whether we believe we live in a friendly or hostile universe.”

~Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

Sunday April 12, 2020

HAPPY EASTER!

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Happy Birthday Emily!

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HOME WOD

Midline Work

3 Rounds, Not for Time:
50 4-Count Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups

*Using Dumbbell or Odd-Object

MOVEMENT VIDEO

Dumbbell Flutter KicksVideo

Upper Body Mobility

Wrist Stretches: 30 Seconds Each Direction
Video

Pec Stretch on Wall : 1-2 Minutes Each Side
Video

Puppy Pose: 2 Minute Hold
Video

Lower Body Mobility

Spiderman Hold: 3 Minutes Each Side
Video

Happy Baby: 2 Minute Hold
Video

Plantar Stretch: 2-3 Minute Hold
Video

Butterfly Stretch: 2 Minute Hold
Video

Squat Hold: 3 Minutes
Video

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DAILY MINDSET

 

“Challenges are what make life interesting and overcoming them is what makes life meaningful.”

~Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: 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 clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

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?

Saturday April 11, 2020

We can’t wait to see all of your faces at the Zoom Mobility/Recovery WOD today at 9:00am!

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Happy Birthday Gabe!

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If you haven’t jumped in on one of the online Zoom WOD’s at 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Fridays you are missing out! It’s not too late to get in on the fun. Heather will also be teaching a Recovery/Mobility Zoom class this Saturday at 9:00am! Just click on the links that are provided on the website. Be patient with us as this is all new and we are still learning. If you would like to see a WOD time added, please let us know on the CrossFit Draper community facebook page. We can’t wait to see all of you on Zoom!

Click here for the 9:00am Recovery/Mobility WOD.

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HOME WOD

“Ham & Cheese”

1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees 🙂
Into…
1 Mile Run

“Ham & Cheese” (No Equipment Version)

1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees 🙂
Into…
1 Mile Run

STIMULUS

*We have a simple couplet sandwiched between a 1 mile run buy in and cash out
*Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out
*For the couplet, lay out goes:
10 Goblet Dumbbell Thrusters
10 Burpees
9 Goblet Dumbbell Thursters
9 Burpees
8 Goblet Dumbbell Thrusters
8 Burpees
etc.
*Standard burpees with chest to the ground and full extension of the hips with the jump at the top
*This can be a long grind of a workout, we expect this workout to take 25-35 Minutes
*The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’
*Going bigger than your accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward
*Your score is total time of completion

SUBS

Run

2000m/1600m Row
115/80 Calorie AB
3200M Bike Erg
100 Odd-Object Step-ups (use something higher then the normal 24″/20″)

MOVEMENT VIDEOS

Goblet Dumbbell Thrusters Video

Odd-Object Thrusters Video

WARM-UP

2-3 Sets

10 Dumbbell Push Press (5/5)
20 Air Squats
200m Run

2-3 Sets

15 Banded Good Mornings Video *
30 Second Front Plank

*Use broomstick, band, or no equipment

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DAILY MINDSET

“If we did all the things we are capable of, we would literally, astound ourselves.”

~Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

Friday April 10, 2020

We can’t wait to get back on the barbell! But for now the dumbbell will have to do.
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We are excited to be starting our second week of online Zoom WOD’s at! Which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Fridays. Heather will also be teaching a Recovery/Mobility Zoom class this weeks day/time to be determined. Just click on the links that are provided on the website. Be patient with us as this is all new and we are still learning. If you would like to see a WOD time added, please let us know on the CrossFit Draper community facebook page. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.
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HOME WOD

“Hannah Banana”

AMRAP 18:
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders

“Hannah Banana” (No Equipment Version)

AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double-Unders

STIMULUS

Using a single dumbbell in this longer AMRAP workout
Pick a weight that you can complete the snatches with 1 break MAX each round
For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible
Aim to complete the double unders in 1-2 sets
FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality
Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout

SUBS

Double Unders

60 Hot Hops (each foot tap counts as a rep)Video

MOVEMENT VIDEOS

Toes Raises Video

WARM-UP

50 Single Unders
50 Double Unders
3 Rounds:
30 Seconds Samson Stretch Video
15 Glute Bridges
30 Seconds Cossack Squats Video
15 Air Squats

AFTER PARTY

Box Squats

On the Minute x 10:
2 Box Squats

*Performed at 50% of 1RM Back Squat

*Box Set Just Below Parallel

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DAILY MINDSET

“A fall into a ditch can make you wiser.”

~Chinese Proverb

A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.

Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.

A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts, and where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.

Thursday April 9, 2020

With all of these Pull-Ups and Push-Ups we had better crush “Murph” this year!
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HOME WOD

“Spaceship”

5 Rounds For Time:
100m Single Dumbbell Farmers Carry
200m Run
30 Dumbbell Swings

“Spaceship” (No Equipment Version)

5 Rounds For Time:
100m Odd-Object Carry
200m Run
30 Odd-Object Swings

STIMULUS

Choose a heavier load if available for the single DB Farmer Carry/Odd Object Carry, but weights that will allow you to complete 50m unbroken each time
Move with purpose through the three movements
Let’s use the 200m jog as recovery before getting back to the dumbbell/odd object for swings
Choose a dumbbell/odd object weight for the swings that you could complete the set of 30 in 1 – 2 sets

SUBS

Single DB Farmer’s Carry

50 Single DB Step-Ups

Run

20 x 10m Shuttle Runs
200m Row/Bike Erg
25 Cal Bike
30 Double-Unders
20 Burpees 🙂

MOVEMENT VIDEOS

Dumbbell SwingsVideo

WARM-UP

5 Rounds:
5 Russian Baby Makers Video
10 Calorie Bike/Row OR 100m Jog
15 Dumbbell Deadlifts

COOL DOWN

Wrist Stretch: 1 Minute

Video

Up Dog: 1 Minute

Video

Quads Foam Roll: 1 Minute Each Leg

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DAILY MINDSET

“Work your land”

~Tim Storey

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.

Wednesday April 8, 2020

Throwback to when we could do cool team WOD’s at the gym!
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We are excited to be starting our second week of online Zoom WOD’s at! Which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Fridays. Heather will also be teaching a Recovery/Mobility Zoom class this weeks day/time to be determined. Just click on the links that are provided on the website. Be patient with us as this is all new and we are still learning. If you would like to see a WOD time added, please let us know on the CrossFit Draper community facebook page. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.
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HOME WOD

“Mashed Potatoes”

On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

“Mashed Potatoes”( No Equipment Version)

On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder

On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats

On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters

STIMULUS

*This 3 part workout is scored separately, with the score being the sum of all three parts
*Keep track of your 3 times and we will add them up at the end
*Choose weights and variations that enable you to complete each part in 5-7 minutes
*You will rest the remainder of the 8 minutes until the next part begins
*Each part begins on the 8 (0:00, 8:00, 16:00)
*With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
*With rest built-in, let’s shoot for really large sets on the dumbbell movements
*Power Cleans and squat clean thrusters will alternate each rep
*1 round of ” Strict Cindy” is
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
*Odd-Object ground to shoulder will alternate shoulders each rep
1 round of “Sindee” is
10 Push-ups
20 Air Squats

MOVEMENT VIDEOS

Single Dumbbell Power Clean Video
Alternating Single Arm Squat Clean ThrustersVideo

Odd-object ground to shoulderVideo
Odd-object squatsVideo
Odd-object thrustersVideo
How to Create an Odd-objectVideo

WARM-UP

2-3 ROUNDS:
30 Seconds Dumbbell Deadlift
30 Seconds Wall Squats Video
20 Overhead Circles (10 Each Direction) Video
10 Inchworms Video

Body Armor

3 Giant Sets:
9 Strict Toes to Bar
15 GHD Sit-ups
21 Second L-Sit

*Home Gym Hacks: Garage Gym GHD Sit-Up video

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DAILY MINDSET

 

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.”

~Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge an inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.