__ Reminder: Heather will be teaching Zoom Yoga today at 9:00am! Click here to join. __
WOD
“BLM”
800 Meter Run
25 Deadlifts + 25 Burpees
800 Meter Run
25 Squat Cleans + 25 Burpees
800 Meter Run
25 Push Press + 25 Burpees
800 Meter Run
25 Clusters + 25 Burpees
800 Meter Run
*Weight (115/85)
DAILY MINDSET
CrossFit is known for honoring and supporting our COMMUNITY. We host WODs for – Military – Fire – Police – Nurses and several other causes, groups, and families. It’s time to take a stand. Time to show that CrossFit Draper supports our black community and the social injustice that is causing such divisiveness across the country. It’s times like these that we need to step up – stand up and be ONE voice. We love and embrace our CFD community; we all come together regardless of our race – political views – affiliations – or questionable rep counts. We love all our members and appreciate your continued support and willingness to put differences aside and come together.
Any donations you’d like to make towards the NAACP CFD will match 100%. You can text Mauree with your donation amount.
30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Push-ups
Directly Into…
10-20-30:
Alternating Dumbbell Hang Clean and Jerks (50/35)
Burpees 🙂
DAILY MINDSET
“Trade your expectation for appreciation, and the world changes around you”
~Tony Robbins
There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.
Sean is making quick turns moving through his shuttle sprints! __
WOD
“Farmhand”
5 Rounds:
100′ Walking Lunge
200 Meter Single Arm Farmers Carry (50/35)
30 AbMat Sit-ups
DAILY MINDSET
“Life is like sailing. You can use any wind to go in any direction.”
~Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. Its illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue North.
The wind does not tell us where to go. Only we do.
The couple that does “Murph” together…suffers together! __
WOD
“Hellhole”
For Time:
50 Devil’s Press (40’s/25’s)
“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining
DESCRIPTION
*This workout consists of 4 short and fast intervals
*The first three intervals last for 2 minutes, with the final lasting 3 minutes
*There is 2 minutes of rest between intervals
*After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time
*Your workout will continue until you have finished 50 total Devil’s Press
*As a recap, the workout flows as follows:
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
*Record the total time (including rest) it takes to complete the 50 reps
*If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed
DAILY MINDSET
“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.”
~Francis Chan
One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.
Yet we can work tirelessly for that next finish line, putting all of eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.
It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?
The 8am group is working on their booty gains with step back lunges! __
WOD
“Space Cadet”
21-18-15-12-9-6-3:
Front Squats (115/85)
200 Meter Run
DAILY MINDSET
“Hardships often prepare people for an extraordinary destiny.”
Often we look to the past to decide who we are. But even more damaging, we look to the past to decide who we can become.
We grew up “this way”, in that town, where our parents never gave us “X”. We look to that past and dwell on the pain, being broken, or being handicapped. And I am who I am because of my past. We’ve all had that friend who can’t stop talking about “how things were in the past”.
In the words of Tony Robbins, “identity drives behavior”. The story is not that we’ve had a tough past, and we’re doomed to follow in suit. The story is that we’ve had a tough past, and I’m better because of it.
Every year Donette does the hero WOD “Taggart” in memory of her brother. This group was lucky enough to join in!
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WOD
“Base Camp”
AMRAP 15:
1 Round of “Strict Cindy”
1 Clean and Jerk (135/95)
1 Round of “Strict Cindy”
2 Clean and Jerks (135/95)
1 Round of “Strict Cindy”
3 Clean and Jerks (135/95)
…
Add (1) Clean and Jerk Per Round
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DAILY MINDSET
“Pressure can bust pipes, but it can also make diamonds.”
~Robert Horey
Pressure is nothing but a catalyst. Think about the last time you were “under pressure”. Replay that feeling we all shared… the urgency of action, the full focus, the ever-present mentality. Nothing else existed in our world, but that task at hand.
It’s really potent.
Just like events, there is no such thing as bad pressure. Only how we perceive it. We can see it as the reason why we couldn’t give our best, or… we can see it as the reason why we gave our best.
It’s all in our perception. Let’s embrace it. And make some freakin’ diamonds.
5 Sets:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Side Plank (30 Seconds Each)
1 Minute Rest
STIMULUS
DESCRIPTION
*We’ll finish out the week with a workout focused on isometric holds
*You’ll work for 3 minutes and then rest for 1 in this 5 round workout
*These 1 minute stations will target the muscles of the core and lower body
*Since we are alternating muscle groups every minute, the goal is to hold for as much of the 3 minutes as you can
*After a long week of tough workouts, pieces like this can help you move and sweat in a way that supports your recovery for next week’s training
*There is no score for this piece – it is simply for completion HOLLOW HOLD
*The big 3 things we’re looking for in the hollow hold are:
*Tight legs 6 inches off the floor
*Belly button pushed into the floor
*Shoulder blades 6 inches off the floor
*If this movement is very tough, consider the following variations:
*Most Difficult Variation: Hands By Your Side With Legs Straight
*Moderate Difficulty Variation: Knees Tucked To Chest With Arms Overhead
*Least Difficult Variation: Hands By Your Side With Knees Tucked to Chest WALL SIT
*Using the wall as back support, sit in a position just below parallel
*The hips and shins should both be at 90 degrees SIDE PLANK
*With your elbow placed directly under the shoulder, lift your hips up so you body is in a straight line from head to toe
*Switch from the right side to the left side at the 30 second mark
WARMUP
4 Rounds:
20 Seconds Sit-ups
10 Second Hollow Hold Video
2 Rounds:
30 Seconds Russian Baby Makers Video
30 Seconds Wall Sit
4 Rounds [Alternate Sides Each Round]:
40 Seconds Pigeon Pose Video
20 Seconds Side Plank Video STRATEGY GENERAL
*Isometric holds present a different challenge than our regular workouts, as they isolate and fatigue very specific muscle groups
*But since we are alternating muscle groups and because there is rest built in after each round, look to move for as much of each minute as you can
*Creating mental checkpoints can help you stay focused within each minute and hold for the max time possible
*Instead of thinking of these as 1 minute windows, you could view them as 4×15 second checkpoints
*A simple shift in perspective can make all the difference in getting the most out of this workout MOVEMENT PREP
Warmup Set
20 Second Hollow Hold
20 Second Wall Sit
20 Second Side Plank (Each Side)
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DAILY MINDSET
“Life is change. Growth is optional. Choose wisely.”
We can all agree that the single constant in our universe is that things will change. From the most successful, to the struggling, we’ll all experience change.
Yet there is something that separates the successful and the struggling. Not the type of change – because that’s again just part of our world. But instead, the response to it.
Change isn’t positive or negative in and of itself. It is our internal interpretation of the event that dictates whether it was good or bad. Where thoughts become actions, perception becomes reality.
When we actively remind ourselves that events don’t shape our world, and that our thoughts towards them do, we can see the growth opportunity in every moment. We just have to look for it.
__ Reminder: Heather will be teaching Zoom Yoga today at 9:00am! Click here to join. __
WOD
“Sand Bar”
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (155/105)
400 Meter Run
100 Meter Sandbag Run (Lg/Sm)
STIMULUS
DESCRIPTION
*You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window
*With some rest built in, we’re looking to move with a purpose when it’s time to go
*Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)
*To ensure the right stimulus, we want these rounds to take under 4 minutes to complete
*This gives you at least 1 minute of rest, which allows you to maintain a higher intensity
*Record all 6 times, as your score is the slowest the 6 rounds POWER CLEAN AND JERKS
*Choose a barbell that’s on the lighter side of moderate
*With this being the first movement after resting, this should be a weight that you can complete in 1-2 ‘touch and go’ sets or as very fast singles today
*You have the option to push press or push jerk the weight overhead WRECK BAG RUN
*For our final movement of each round, we’re looking to move a shorter distance with a heavy object of some kind
*A Wreck Bag is prescribed, but the goal here is to simply run with an odd object for 100 meters
*When considering subs or weights for this station, choose an option that takes less than 1 minute to complete RUN
*When considering subs for this station, choose an option that takes less than 2 minutes to complete
*See further down the page for a full list of “subs” SUBS RUN
500 Meter Row
400 Meter Ski Erg
1k Bike Erg
25/18 Calorie Schwinn or Echo Bike
40/28 Calorie Schwinn Bike WRECK BAG
Sandbag
Medicine Ball
Weighted Object
Farmers Carry
Sled Push
Plate
WARMUP
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
DEMO VIDEO:Click Here STRATEGY GENERAL
*With your score being the slowest of the 6 rounds, let’s aim for consistency across the board
*Ideally, we’re looking for the fastest and slowest rounds to stay within 5-10 seconds of each other
*Move at an intelligently aggressive pace from the first round
*This speed should feel like something you can maintain or slightly improve upon for the following 5 rounds
*As the rounds go along, find one station to go a little faster on
*This could be the same movement or a different movement each round
*Finding one place to improve upon every time can help you keep your times level or even make them better
*During your rest period, focus on slowing down your breathing to help you recharge for the next effort
MOVEMENT PREP
Warmup Set 1
With Lighter Weights:
5 Power Clean and Jerks
200 Meter Run
50 Meter Wreck Bag Run
Warmup Set 2
With Workout Weights:
3 Power Clean and Jerks
200 Meter Run
50 Meter Wreck Bag Run
Body Armor
20-18-16-14-12:
Alternating Single Arm Curl to Strict Press
Split Reps Evenly Between Arms
Rest as Needed Between Sets STIMULUS DESCRIPTION
*Todays Body Armor will target the biceps and the shoulders with a combo movement
*Holding one dumbbell in each hand, you’ll alternate arms every rep
*For Example: On the set of 20, complete 10 reps on each side
*Choose a weight that is challenging, but one that will allow you to complete these sets unbroken
*You can adjust the reps up or down based on the dumbbell weights you have available
*Rest as needed between sets to maintain quality movement MOVEMENT VIDEOS
Alternating Single Arm Curl to Strict Press: Video __
DAILY MINDSET
“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.”
~John F. Kennedy
Change may be one of the single most paralyzing things. Because the lack of change… is safe. It’s comfortable. But in that comfort, we are literally confining ourselves to a box. Closing ourselves into a world that cannot grow further than what it has already grown to.
If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance that we may never be “safe” again.
And when we realize that it is ourselves, not our circumstances, holding us back… safety becomes the least safe thing we can do. The only risk now, ironically, becomes playing it safe.
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
*On the Minute: 5 Burpees 🙂
*Barbell: 95/65
STIMULUS
DESCRIPTION
*Burpees at the top of every minute will interrupt your progress on this chipper workout
*Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees
*With whatever time remains in the minute, complete as many reps of the barbell movements as you can
*After each set of burpees, pick up wherever you left off in the round
*We expect this workout to take between 9-15 minutes to complete BURPEES
*This number is meant to be relatively small
*This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
*Adjust the rep number as needed to meet this stimulus
*Being standard burpees, you’ll clap at full extension with some air under the feet at the finish BARBELL MOVEMENTS
*We’ll use a single lightweight barbell for all 5 movements today
*Choose your weight based off the most challenging for you – likely the overhead squat
*This should be a load that you could cycle for at least 30+ reps unbroken when fresh
*Within the workout, we’re looking for touch and go sets throughout
WARMUP
2 Sets
30 Seconds Single Leg Glute Bridge (Each Side)Video
30 Seconds Front Plank
30 Seconds Glute Bridge Video
30 Seconds Air Squats
30 Seconds Glute Bridge WalkoutsVideo
30 Seconds Inchworm to Push-up Video
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
DEMO VIDEO:Click Here STRATEGY GENERAL
*If you performed last Saturday’s workout “Gone In 60 Seconds”, the approach will be fairly similar
*The big difference between that workout and this workout is the weight today is a lighter – which allows you to be more aggressive with each effort on the barbell
*There are a couple ways to approach this workout
*The first is to maintain a steady speed throughout the workout
*In this option, it’s simply about finding a speed that you won’t slow down from at all during the workout
*This likely means steady burpees followed by smooth, controlled sets on the barbell
*The second option is to work at a higher intensity and include some rest in each round
*In this option, you could essentially sprint until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
*The shorter amount of time you work, the faster your pace should be, as there is more rest built in
*The faster pace of this strategy allows you to get a good deal of work done in less time
*The transition and rest allows you to catch your breath and be ready to attack the burpees right at the start of the minute
MOVEMENT PREP
Warmup Set
With Workout Weight:
5 Burpees
5 Sumo Deadlift High Pulls
5 Front Squats
5 Hang Squat Cleans
5 Power Snatches
5 Overhead Squats
Body Armor
3 Rounds:
30 Seconds Max Double Dumbbell Row
30 Seconds Max Chest Slap Push-ups
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Max Push-ups
Rest 1 Minute Between Sets
STIMULUS
DESCRIPTION
*Todays Body Armor will target the front side and the back side of the body
*Each round lasts 2 minutes and is followed by 1 minute of rest
*In these 30 second windows, you’ll accumulate as many reps as you can
*We’ll alternate between a pulling movement and a pressing movement
*This will allow you to keep moving for the majority of the 30 seconds MODIFICATIONS PUSH-UPS
*Hand Release Push-ups
*Elevate Hands to Box or Bench
Knee Push-ups DOUBLE DUMBBELL MOVEMENTS
*Use a Single Dumbbell (30 Seconds Each Side)
“Life is a wonderful, wonderful opera… except that it hurts.”
~Joseph Campbell
Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.
If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.
Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.
Are we going to see the wonderful opera, or are we going to be distracted by the pain?
5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Toes to Bar
STIMULUS
DESCRIPTION
*This triplet workout is all about building work capacity
*With two simple movements and one low-rep, higher-skill movement, you’ll be able to keep moving forward for all 5 rounds with little to no breaks
*We expect this workout to take around 15 minutes to complete; roughly 1 minute per station REVERSE LUNGES
*You’ll step back for these lunges and alternate legs each rep
*There is no weight for this station – you’ll just use your bodyweight
*The back knee should touch the ground in the bottom
*Reach full extension at the top before switching legs
*You’ll complete 15 reps on each leg per round SHUTTLE RUNS
*Set cones or mark two lines 10 meters (32ft.) apart for this station
*Every time 1 point of your body touches behind this marker, count 1 rep
*You’ll complete 20 shuttle runs or 200 meters total TOES TO BAR
*While this can be a challenging movement, the reps are designed to be fairly low here
*Choose a number or variation that you can complete with 1 break max per round
*See below for movement subs SUBS 20 SHUTTLE RUNS
*200 Meter Run
*250 Meter Row
*500 Meter Bike Erg
*12/9 Calorie Assault or Echo Bike
*20/14 Calorie Schwinn Bike
*200 Meter Ski Erg TOES TO BAR
*Reduce Reps
*Feet as High as Possible
*Knees to Elbows/Chest/Waist
*Toes Raises
*Weighted Sit-ups
*Reverse Burpees
WARMUP
60 Seconds Seconds Shuttle Runs (Easy)
45 Seconds Seconds Active Samson Video
30 Seconds Hollow Hold Video
60 Seconds Shuttle Runs (Moderate)
45 Seconds Straight Leg Sit-ups Video
30 Seconds Arch Hold Video
60 Seconds Shuttle Runs (Faster)
45 Seconds Reverse Lunges
30 Seconds Push-up to Down Dog Video STRATEGY GENERAL
*The big thing to aim for in this workout is large sets of toes to bar
*The number is right in that range where you could try to push for unbroken sets throughout
*Adjusting your shuttle run pace can help you get outside your comfort zone on the toes to bar
*If you are confident with unbroken toes to bar for all 5 rounds, the question is how fast can you move on the other two stations while still performing unbroken sets
*Consider the following approach for effective pacing:
*Perform your first set as a controlled, but respectable pace
*Look at the clock after your last toes to bar and note the time
*Let’s say, for example, that the clock reads 3:00
3 minute rounds (or under) is now your goal for the remaining 4 rounds
*You would look to finish your next rounds at or under 6:00, 9:00, 12:00, and 15:00
*Set your target in round 1 and try to repeat it on rounds 2-5
*These small checkpoints can help keep you on track by keeping you focused on the current round MOVEMENT PREP
Warmup Set
10 Reverse Lunges
10 Shuttle Runs
5 Toes to Bar
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DAILY MINDSET
“You must expect great things of yourself before you can do them.”
~Michael Jordan
The level of effort we will put in today will be relative to what we believe we can accomplish.
If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.
But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.
That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?
