We’re happy to see that you guys are getting good use out of the borrowed equipment!
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HOME WOD

“Double Down”

For Time:
100 Double Unders, 50 Sit-ups, 400 Meter Run
80 Double Unders, 40 Sit-ups, 400 Meter Run
60 Double Unders, 30 Sit-ups, 400 Meter Run
40 Double Unders, 20 Sit-ups, 400 Meter Run
20 Double Unders, 10 Sit-ups, 400 Meter Run

“Double Down” (No Equipment Version)

For Time:
100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run

STIMULUS

*This big, longer chipper workout will challenge our metabolic conditioning
*Let’s chip away at the double under and sit-ups movements in manageable chunks
*A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
*If we stay under control for the first half, we’ll be able to attack the second half
*Find paces and break-up strategies that you see yourself improving upon

SUBS

Run

500m Row

800m Bike Erg

40/30 Cal Assault Bike

WARM-UP

8 Minutes Straight
1 Minute Row/Line Hops
1 Minute Glute Bridges Video

1 Minute Row/Line Hops
1:00 Hollow RocksVideo

1 Minute Row/Line Hops
1 Minute Glute Bridge Walkouts Video

1 Minute Row/Line Hops
1 Minute Sit-Ups

AFTER PARTY

“Strict JT”

21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

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DAILY MINDSET

“As for me, all I know is that I know nothing.”

~Socrates

A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher, we can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s never easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Mama Gina and Mike joined their first Zoom WOD on Friday!
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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

“Castaway”

AMRAP 20:
4 Strict Pull-ups
8 Burpees 🙂
12 Single Dumbbell Step Back Lunges

“Castaway” (No Equipment Version)

AMRAP 20:
8 Odd-Object Rows
8 Burpees 🙂
12 Odd-Object Step-Back Lunges

STIMULUS

*This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
*The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
*Strict pull-ups will be the only movement we may break up today
*There is no wrong option here – choose a break up strategy that you see yourself being able to move the most and rest the least
*Let’s be mindful of the total accumulated volume of strict pull-ups as we move into 12-15+ rounds
*Burpees are standard with chest to ground and full hip extension at the top
*Let’s keep both hands on either side of the dumbbell held horizontally across the chest during the lunges
*Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes
*Your score will be total rounds +reps

SUBS

Pull-Ups

Horizontal Ring Rows
Barbell Rows (put the barbell in a rack – similar to ring row)
Ring Pull-ups

MOVEMENT VIDEOS

How to Create an Odd-Object Video
Odd-Object Rows Video
Odd-Object Lunges Video

WARM-UP

8 Minutes For Quality:

30 Single Unders
200 Meter Row/Run/Bike Erg/10 cal AB
10 PVC Pass Throughs Video *
5 Inchworm to Push-ups Video

*Use broomstick, band, rake etc.

AFTER PARTY

Stamina Squats

On the Minute x 10:
1 Front Squat
3 Back Squats

*Barbell Loaded at 63% of 1RM Front Squat

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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?

Thank you to everyone that jumped in on one of the Zoom WOD’s this week! It’s not the same as being at the gym, but it’s so much better than being on your own. We will continue the same Zoom schedule for this week!
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HOME WOD

“Kevlar”

AMRAP 15:
3 Front Plank Pushups
3 Strict Pull-Ups
3 Turkish Sit-Ups
3 Weighted Glute Bridges
6’s, 9’s, 12’s…

STIMULUS

*Supple Sunday
*Working through a series of midline stability movements
*Although written as an AMRAP it is not intended to “fast”
*Let’s move through this “AMRAP” with an emphasis on quality over quantity

MOVEMENT VIDEOS

Front Plank Push-up Video
Turkish Sit-Up Video

Upper Body Mobility

Overhead Stretch on a Wall : 2 Minute Hold
Video

Shoulder to Floor: 1 Minute 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

Pike Stretch: 2-3 Minute Hold
Video

Ankle Stretch: 1-2 Minutes Each Side
Video

Squat Hold: 3 Minutes
Video

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DAILY MINDSET

“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable goal, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

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

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We are excited to be starting online Zoom WOD’s at 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Fridays! 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

“Rancy”

5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS

*Power Snatches Change Arms Every Rep
*Overhead Squats Change Arms as Athlete Chooses

“Rancy” (No Equipment Version)

5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats

STIMULUS

*You’ll complete the 3 listed movement for 5 total rounds
*Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout
*Single Arm Dumbbell Overhead Squats can be a very limited movement for many
*Two different dumbbells may be used to tackle both movements with intended stimulus
*Let’s treat the run as somewhat of a buy-in
*The workout isn’t necessarily “won” there
*It is “won” by thriving on the snatches and overhead squats
*A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round
*Your score is total time of completion

SUBS

RUN

If unable to run outside, complete one of the following:

250 Meter Row

12/9 Calorie Assault Bike

20 x 10 Meter Shuttle Runs

SINGLE ARM DUMBBELL OVERHEAD SQUATS

Single Arm Dumbbell Front Squats

MOVEMENT VIDEOS

How to create an Odd-ObjectVideo
Odd-Object Ground to OverheadVideo
Odd-Object SquatsVideo

WARM-UP

EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Dumbbell Swings

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DAILY MINDSET

“When you have one foot in the past, and one in the future, you piss on the present.”

~Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

Casey is going all in during Wednesdays Zoom WOD! Way to crush it!
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HAPPY BIRTHDAY LIZ!

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We are excited to be starting online Zoom WOD’s at 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Fridays! 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 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.
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HOME WOD

“Kalsnew”

For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB

“Kalsnew” (No Equipment Version)

For Time:
100 Odd-Object” Ground-to-Overhead
*OTM – 5 Burpees over “Odd-Object”

STIMULUS

*Working through 2 different movements in this conditioning piece
*3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time
*No need to extend the hips fully on our burpees today
*Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks
* See Movement Video*
*DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
*Let’s choose a DB weight that would allow you to hit 30+ reps when fresh
*When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell
*Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks
*Your score will be however long it takes you to finish 100 DB Clean and Jerks
*Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps

MOVEMENT VIDEO

Alternating Dumbbell Clean and JerksVideo

Odd-Object Ground to ShoulderVideo

WARM-UP

3 Sets

10 Good Mornings (Use broomstick or cross arms over chest)
10 Lateral Jumps over Dumbbell or Odd object
10 Alternating Dumbbell Cleans or Odd object Cleans
10 Alternating Dumbbell Push Press or Odd object press
5 Push-Ups

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DAILY MINDSET

“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.”

~Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

Julie and Christian working through Wednesdays 7:00am Zoom WOD!

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HOME WOD

“Dizzybat”

AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees 🙂

“Dizzybat” (No Equipment Version)

AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees 🙂

STIMULUS

*Using a single dumbbell in this longer AMRAP workout

*Dumbbell will be held with both hands across the chest for these reverse lunges

*Pick a weight that you can complete the 30 alternating lunges in one unbroken set

*Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout

*1-3 sets will likely be the sweet spot

1 Set: 60

2 Sets: 30-30 OR 40-20

3 Sets: 20-20-20 OR 30-20-10

*Using an Odd Object in this longer AMRAP workout

*For line hops, let’s choose a line or set down a piece of tape to jump from side to side

*Odd-Object will be held with both hands across the chest for these reverse lunges

*Pick a weight that you can complete the 30 alternating lunges in one unbroken set

MOVEMENT VIDEOS

Reverse BurpeesVideo

Odd-Object Reverse LungesVideo

WARM-UP

Warmup Set 1

20 Double Unders or 20 Line Hops
10 Alt. Reverse Lunges
5 Reverse Burpees

Performed With Lighter Weight

Warmup Set 2

10 Double Unders or 10 Line Hops
10 Alt. Reverse Lunges
3 Reverse Burpees

Performed With Workout Weight

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DAILY MINDSET

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments are the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

The gym is all corona virus clean and disinfected, we’re open, oh and it’s summer!…APRIL FOOLS!! We wish this was true, but we can dream right?
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HAPPY BIRTHDAY CALEB!

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We are excited to be starting online Zoom WOD’s at 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Fridays! 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

“Pipes”

For Time:
50-40-30-20-10: Sit-Ups
50-40-30-20-10: Push-Ups
25-20-15-10-5: Strict Pull-Ups

“Pipes” (No Equipment Version)

For Time:
50-40-30-20-10: Sit-Ups
50-40-30-20-10: Push-Ups
50-40-30-20-10: “Odd-Object” Rows

STIMULUS

*Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups
For example
You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups
Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc.

*Score for this workout will be total time of completion

*Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning

*Always prefer planned breaks over forced breaks

*Consider breaking the larger sets of push-ups and pull-ups into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts

*Set up your add-object weight that would allow for 10+ unbroken reps

MOVEMENT VIDEOS

How to create an Odd-ObjectVideo
Odd-Object RowsVideo

WARM-UP

8 Minutes For Quality:

30 Second Hollow Hold
200 Meter Jog or 10x10m Shuttle Runs
10 PVC Pass Throughs * Video
5 Inchworm to Push-ups Video

*Use broomstick, or towel/band

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DAILY MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Jake was one of the first athletes to take advantage of the 6:00am WOD on Zoom!
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We are excited to be starting online Zoom WOD’s at 6:00am and 4:30pm, Monday, Wednesday, and Fridays! 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. We can’t wait to see all of you on Zoom!
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HOME WOD

“Kelly’s House”

5 Rounds For Time:
400m Run
30 DB Goblet Thrusters
30 Lateral Hops over DB

“Kelly’s House” (No equipment version)

5 Rounds For Time:
400m Run
30 “Odd-Object” Thrusters
30 Lateral Hops over “Odd-Object”

STIMULUS

*In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

*Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters

*Goblet Thrusters will be completed with a single dumbbell held with a hand on either end of the dumbbell * See movement video*

*Choose a weight that will allow for thrusters to be completed in 1-2 sets

*For the lateral hops, let’s make sure we’re choosing something to hop over that will keep us moving

SUBS

400m Run – 500m Row or 20 x 10m Shuttle Runs

MOVEMENT VIDEOS

DB Goblet Thrusters Video

How to Create an Odd-ObjectVideo
Odd-Object Thrusters Video

WARM-UP

For Quality
60 Second of Tuck Jumps
6 Inchworms Video
6 DB Strict Press
6 Broad Jumps Video

40 Second of Tuck Jumps
4 Inchworms
4 DB Strict Press
4 Broad Jumps

20 Second of Tuck Jumps
2 Inchworms
2 DB Strict Press
2 Broad Jumps

*Performed with light DB

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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.

Now is the BEST time to focus on mobility! Just not with friends 🙁
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Dear valued CFD members,

HOME WOD

“Steady Betty”

4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s Single Arm OHS Hold (L), :20s Rest
:40s Single Arm OHS Hold (R), 1:20 Rest

Completed with a dumbbell or pack.

Movement Videos

Weighted Hollow Hold Video
Romanian Deadlift Video

Supple Sunday

Have fun!

MOBILITY

Couch Stretch: 2 Minutes Each Side

Video

Pike Stretch: 2 Minutes

Video

Child’s Pose: 1 Minute

Video

Handstand Hold Stretch: Accumulate 1 Minute

Video

Pigeon Pose: 2 Minutes Each Side

Video

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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.