Carson is hanging on to his Kettlebell during Tuesdays Hero WOD!

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WOD

“JUST HERE FOR THE ZIPLINE”

AMRAP 15:
1 Rope Climb (15′)
10 Push-Ups
15 Air Squats

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DAILY MINDSET

“The Marshmallow Experiment”

The experiment conducted decades ago began by bringing children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.

Here, the researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later.

Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back.

The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.

The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.

Heidi and Casey are leading the ladies through their Power Snatches!

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WOD

“DORK”
6 Rounds For Time:
60 Double-Unders
30 Kettlebell Swings (53/35)
15 Burpees 🙂

Time Cap: 30 Minutes
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DAILY MINDSET

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.”

~Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

Reminder: We will be closed for The New Year holiday today, we will be back to the regular schedule Tuesday January 2nd. Thanks for understanding, and we hope you all have a Happy New Year!

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Home WOD

Home WOD
For Time:
150 Single DB thrusters
*Alternate arms however

Time Cap: 10 Minutes

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CFD Poem by Liz

CrossFit Draper is the very best
From great coaching to barbells,
your physical fitness will be put to the test

As I sat and reflected upon my year
I thought about some of the awesome people that I met here

Casey holds lifting records in the state
Showing us all that being strong is one of her many great traits

Hill encourages us all to stretch and to listen
Otherwise tomorrow’s WOD is what we will be missin’

Buddy is a CFD trademark
He roots for us all with his cute little bark

Heather crushes her workouts and shares her love for pickles
She reminds Liz “engage your core!” so she does not feel any trickles

Ry is here dancing to all the beats
I’ve heard she’s a spin instructor which is pretty neat

Ellen brings her Stanley to quench her thirst
even with a leisurely sip mid-WOD, she will probably come in first

Erin always has the latest and freshest fits
We the Superiors is athleisure wear’s hottest new hit

Nick and Gabe sometimes appear
If not, they are most likely on a run somewhere near

The guys usually hang out in the back
Sometimes no one knows what they’re doing
If they’re even on track

Where oh where may Cassi be?
Swirling, twirling, and dancing in her studio maybe

These are only some of the great members here
As all members are special and all like to cheer

From different backgrounds, genders, places, and ages
We prove that fitness can be achieved at many different stages

CrossFit is a daily grind
But in the BOX, it’s family and friends that you will find

The year comes to a close in just a few weeks
But there are more WODS and PRs to seek

We are all here to get our sweat on and focus
Let’s cross our fingers 2024 won’t bring much thruster bogus

Don’t forget to get your mobility in this weekend!

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Reminder: We will be closed for The New Year holiday today and tomorrow, we will be back to the regular schedule Tuesday January 2nd. Thanks for understanding, and we hope you all have a Happy New Year!

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Home WOD

For total reps
EMOM 10
10 Single DB thrusters
…into
EMOM 10
10 Burpees 🙂
…into
EMOM 10
30 Double-Unders
… into
EMOM 10
5 Shuttle Runs (25’ down and back = 1)

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“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.”

~Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.

Erin is enjoying the winter sunshine as she comes in from her 400 meter run!

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WOD

“Zig Zag”

[TEAMS OF 3]
AMRAP 25:
45 Calorie Row
45 Toes to Bar
45 Calorie Row
45 Thrusters (115/85)

* 3 Men: 45 Calories
* 3 Women: 36 Calories
* 2 Men + 1 Woman: 42 Calories
* 2 Women + 1 Man: 39 Calories
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DAILY MINDSET

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way to greatness.
This is the championship mindset.

Sara is cycling through her Deadlifts with ease!

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WOD

Part 1: Power Snatch
On the 3:00 x 3 Rounds: 5 Power Snatches (Start First Working Set at 78% & Build To Heavy)

Part 2: “RANDY”

Julie is finishing her Push Jerks!

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WOD

Part 1: Strict Press
On the 3:00 x 3 Rounds: 5 Strict Press (Start First Working Set at 78% & Build To Heavy)

Part 2: “Cardio Against Humanity”

We have loved having Lily working out with us over the holiday break!

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WOD

“FORTITUDE”

On the Minute x 30:
1 Minute Row
1 Minute Burpees 🙂

*Score = Lowest Round of Calories Rowed + Lowest Round of Burpees
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DAILY MINDSET

Fortitude:
Strength of mind that enables a person to encounter danger or adversity with courage.

Dave has his game face on as he sets a new PR Deadlift!

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Reminder: We will be running a holiday schedule this week. There will be an 8:00am and 10:00am WOD today. Thanks for understanding, and we hoe you all have a great Christmas!

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WOD

Part 1: Back Squat
On the 3:00 x 3 Rounds: 5 Back squats (Start First Working Set at 78% & Build To Heavy)

Part 2: “Boxing Day”