Thank you to everyone that came out to our fist Ski night of the season! We had such a great time using our fitness “outside the box”!
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It’s Benchmark Friday!

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Benchmark WOD

Strength:
Deadlift – Build to Heavy Sets of 5-3-1

Conditioning:
“Diane”
Compare to 6/14/19
21-15-9 reps of:
225/155 pound Deadlift
Handstand Push-Ups
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DAILY MINDSET

“If you know your opponent, but not yourself, you will lose 100% of the time.”

~Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

Stretching is always more fun with friends!
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Option 1:
“Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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DAILY MINDSET

“We cannot put off living until we are ready.”

~Jose Ortega y Gasset

Kerri isn’t scared of no Burpees!
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Reminder: We will be having three CrossFit Draper group night skiing events at Brighton Ski Resort. January 15th (tonight!), February 21st, and March 25th! We will meet at Molly Greens at 4:00pm and 5:00pm. You can get half price passes at subway, so grab a friend and lets go shred the gnar together!
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WOD

Strength:
Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

Conditioning:
“Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)
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DAILY MINDSET

“The future belongs to those who prepare for it today.”

~Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.

View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?

Reddy is back from vacation and ready to crush it in 2020!
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Reminder: We will be having three CrossFit Draper group night skiing events at Brighton Ski Resort. January 15th, February 21st, and March 25th! We will meet at Molly Greens at 4:00pm and 5:00pm. You can get half price passes at subway, so grab a friend and lets go shred the gnar together!
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WOD

“Part Time”
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
21/15 Calorie Assault Bike
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DAILY MINDSET

“Pursue one great decisive aim with force and determination.”

~Carls Von Karlswich

Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.

Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.

A different thought process from the quote above, is to stop trying to do everything.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

Are we trying to do too much? Sometimes less truly can be more.

Announcement: We will be having three CrossFit Draper group night skiing events at Brighton Ski Resort on January 15th, February 21st, and March 25th! We will meet at Molly Greens at 4:00pm and 5:00pm. You can get two for one passes at subway, so grab a friend and lets go shred the gnar together!
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WOD

Strength:
Power Clean and Jerk
Build to a Heavy Single

Conditioning:
“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)
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DAILY MINDSET

“We are what we repeatedly do. Excellence then, is not an act, but a habit.”

~Aristotle

One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.

This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.

What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, what did we say to ourselves?
When the gossip arrived in the locker room, what did we first think?

If our thoughts become actions, this must be where we start.

Christian and James are fighting hard to stay on their Overhead Squats during last Mondays “Grim Reaper”!
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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
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WOD

“Upper Crust”
10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Assault Bike
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DAILY MINDSET

“Believe and act as if it were impossible to fail.”

~Charles Kettering

Dan is looking strong and focused as he works through Thursdays Push Jerks!
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WOD

“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)

75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)

75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)

75/50 Calorie Assault Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)

75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
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DAILY MINDSET

“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.”

~Thomas Edison

Failing hurts.
Let’s not beat around the bush here.
It’s not a comfortable place.
But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to “fail”.

The nature of a failure is not to tell us who we are. Nor is it to tell us if we are good enough, or deserving enough, to succeed.

The nature of a failure is to tell us a way that didn’t work. It’s to educate us.

“Giving up” is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up, and use what we have learned. It’s why the human race has survived this far.

When we train ourselves to view failure as the teacher and guide it is, there is only one move to make: to try one, more, time.

The Stoner brothers are racing through their Burpees to see who get finish first!
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Announcement: We will be having three CrossFit Draper group night skiing events at Brighton Ski Resort on January 15th, February 21st, and March 25th! We will meet at Molly Greens at 4:00pm and 5:00pm. You can get two for one passes at subway, so grab a friend and lets go shred the gnar together!
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WOD

“Marston”
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees 🙂
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DAILY MINDSET

“I’ll either find a way, or I’ll make one.”

~Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows:

“Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.
It’s refusing to see a “failure” as “defeat”.
It’s refusing to believe that elephants can’t climb mountains… and then proving it.

We look to the past not to seek out what is possible. We look to the past to study ways that have worked before.

The 9:30 group are in “Airplane Mode” as they work through the Bike and Row during Wednesdays WOD!
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Announcement: We will be having three CrossFit Draper group night skiing events at Brighton Ski Resort on January 15th, February 21st, and March 25th! We will meet at Molly Greens at 4:00pm and 5:00pm. You can get two for one passes at subway, so grab a friend and lets go shred the gnar together!
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WOD

Option 1:
Strength:
Pausing Push Jerk
Build to a Heavy Set of 2

*2 Second Pause in Dip & Catch

Conditioning:
“iMax”
On the 3:00 x 5 Rounds:
15 Kettlebell Swings (53/35)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy 5 On Push Jerk

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.
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DAILY MINDSET

“Common sense is not so common.”

~Voltaire

Welcome 2020, bring it on, we’re Ready for ya!
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WOD

“Airplane Mode”
2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14)
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DAILY MINDSET

“Empathy fuels connection. Sympathy drives disconnection.”

~Brene Brown

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgment. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What can make something better, is connection.