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?

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.

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.

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.

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”.

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.