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.

Happy Birthday Landan!

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Dear valued CFD members,

HOME WOD

“SeaWorld”

On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry

“SeaWorld” (No Equipment Version):

On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Push-Ups
15m Walking Lunge
400m Run

STIMULUS

*6 intervals total, starting every 5:00
*Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
*Aim is to push our paces here, given work rest, but to be consistent across all
*The alternating single dumbbell power clean and jerk will begin on the ground in between the legs
*The movement will move to the shoulder and then finish over head
*Record all five times to gauge pacing

*For the no equipment version: If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:
* OT3:00 x 7 Rounds:
15 Pushups
15m Walking Lunge (or 15 Reverse Lunges)
15 Tuck Jumps
Tuck Jumps Video

Movement Videos

Alternating Single Dumbbell Power Clean and Jerk Video

WARM-UP

3 Sets

1 Minute Jog In Place
10 DB Swings (eye level)
15 AbMat Sit-ups
20 Air Squats

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DAILY MINDSET

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.

Throwback to July 2018, suffering through “Sally Up” with great friends!

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HOME WOD

“Deck of Cards”

Spades – Goblet Squats
Clubs – Burpees 🙂
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches

“Deck of Cards” (No Equipment Version)

Spades – Odd-Object Zercher Squats
Clubs – Odd-Object to Shoulder
Hearts – Sit-Ups
Diamonds – Burpees 🙂

STIMULUS

Deck of Cards Video

Movement Videos

Odd Object Zercher Squats Video
Odd-Object to Shoulder Video

WARM-UP

3 Rounds:

30 Seconds Samson Stretch Video
15 Glute Bridges
30 Seconds Cossack Squats Video
15 Air Squats
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DAILY MINDSET

“Nothing great was ever achieved without enthusiasm.”

~Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious of the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Happy Birthday Dan!

We are all going to pretend that we’re on an island vacation to celebrate!
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HOME WOD

“Three-Peat”

3 Rounds For Time :
200m Run
20 Single Arm Hang Dumbbell Snatches
200m Run
20 Single Arm Dumbbell Power Cleans
200m Run
20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.

“Three-Peat” (No Equipment Version)

3 Rounds For Time:
200m Run
20 Odd-Object to Overhead
200m Run
20 Odd-Object Step-Ups
200m Run
20 Odd-Object Thrusters

Stimulus

*Coupling running with a few of our dumbbell weightlifting movements
*We expect this workout to take 15-20 minutes
*On each of the 3 dumbbell movements we’ll alternate hands every 5 reps
*Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee
*Single Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground
*Score is total time of completion

Movement Videos

Single Arm Hang Dumbbell SnatchesVideo
Single Arm Dumbbell Power Cleans Video
Single Arm Dumbbell Thrusters Video

Odd-Object Ground to OverheadVideo
Odd-Object Step-UpsVideo
Odd-Object ThrustersVideo

Warm-Up

2-3 Sets

15 Knuckle DragsVideo
15 Glute Bridges Video
15 Air Squats

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DIALY MINDSET

“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.”

~Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count.

We love seeing what all of you are doing to stay fit “Outside The Box”!
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HOME WOD

“Gravity”
5 Rounds For Time:
80 Double-Unders
40 Sit-ups
20 Push-ups
10 Reverse Burpees 🙂

“Gravity” (No Equipment Version)
5 Rounds For Time:
60 “Dot Hops”
40 Sit-ups
20 Push-ups
10 Reverse Burpees 🙂

Stimulus
*5 rounds for time for this longer conditioning piece
*Choose a double under number or variation that you can complete in no more then 2 sets each round
*Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up *to us in rounds 4 and 5
*Score will be time of completion

Movement Videos
Dot Hops Video
Reverse Burpees Video

Warm-Up
EMOM 12:
Minute 1: 30 Seconds Jump Rope
Minute 2: 10 Cossack Squats (Alternating) Video
Minute 3: 20 Step Back Lunges
Minute 4: :30 Active Divebombers Video
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DAILY MINDSET

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we lose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.