Derek and Alvin getting their last WOD in before we closed!
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HOME WOD

“Cairo”
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

“Cairo” (No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement

Stimulus
*Let’s see how far we can get in this 15 Minute workout
*After each set of burpees we’ll add 2 reps to each movement
*Athlete’s choice on when to alternate hands on the single arm cleans.
*Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns
*Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to
*Your score here will be total rounds + reps * For Example *
If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24
*We want planned breaks here, and not to get forced into long breaks

Movement Videos
Single Arm Dumbbell Squat Cleans Video
Odd-Object to Shoulder Video

Warm-up
For Quality:
2 Inchworms Video
2 Strict Pull-ups
2 Broad Jumps Video

4 Inchworms
4 Strict Pull-ups
4 Broad Jumps

6 Inchworms
6 Strict Pull-ups
6 Broad Jumps
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DAILY MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

~Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

We LOVE seeing what you guys are doing “Outside The Box”! Please keep posting to the CrossFit Draper community facebook page!
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HOME WOD

“32-Pack”
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks

*Tabata = 20 seconds of work followed by 10 seconds of rest. Go through 8 rounds of each movement before moving on to the next.
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DAILY MINDSET

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

We can not wait to have WODs like this again!
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HOME WOD

“Tic Tac Go”
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round

“Tic-Tac-Go” (No Running Version)
For Time:
10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders
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DAILY MINDSET

“You’ll miss the best things if you keep your eyes shut”

~Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Happy Birthday Casey!

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HOME WOD

“Garage Fight”
3 Rounds 1:00 Minute at Each Station:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees 🙂
Rest

“Garage Fight”(No Equipment Version):
3 Rounds 1:00 Minute at Each Station
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees 🙂
Rest
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DAILY MINDSET

“Don’t bunt. Aim out of the ballpark.”

~David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Dr. D came in style to grab some equipment! Have you checked yours out yet?!
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Dear Members,

Based on recent orders and advisories from federal, state and local governmental authorities regarding COVID-19, we will be closing as of Tuesday morning. The length of this temporary closure is dependent upon governmental guidance. We will update you with a reopening date as soon as we know!

We are strongly committed to your health and well-being. We will be posting home workouts, and plan to keep our community alive online for now. Keep checking back for more updates and feel free to reach out to Hillari or Mauree with any questions you might have. We are tirelessly working to see how we can help you and our community in any way we can. We hope to communicate with you quickly on our plans.
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HOME WOD

“Farm Land”
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swings

“Farm Land”(No Equipment Version):
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges

How to Pack your Backpack for Efficiency* 

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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. It’s unseen 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 in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Aaron has been working really hard to work on his form with his Snatches and it is really showing!
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Dear Members,

Based on recent orders and advisories from federal, state and local governmental authorities regarding COVID-19, we will be closing as of Tuesday morning. The length of this temporary closure is dependent upon governmental guidance. We will update you with a reopening date as soon as we know!

We are strongly committed to your health and well-being. We will be posting home workouts, and plan to keep our community alive online for now. Keep checking back for more updates and feel free to reach out to Hillari or Mauree with any questions you might have. We are tirelessly working to see how we can help you and our community in any way we can. We hope to communicate with you quickly on our plans.
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HOME WOD

“Palace”
AMRAP 6:
2 Single DB Reverse Lunges, 20 Double-Unders
4 Single DB Reverse Lunges, 20 Double-Unders
6 Single DB Reverse Lunges, 20 Double-Unders
Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Single DB Power Snatches, 20 Double-Unders
4 Single DB Power Snatches, 20 Double-Unders
6 Single DB Power Snatches, 20 Double-Unders
Continue to add (2) power snatches per round

“Palace” (No Equipment Version)
AMRAP 6:
2 Odd-Object Reverse Lunges, 20 Double-Taps
4 Odd-Object Reverse Lunges, 20 Double-Taps
6 Odd-Object Reverse Lunges, 20 Double-Taps
Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Odd-Object Ground to Overhead, 20 Double-Taps
4 Odd-Object Ground to Overhead, 20 Double-Taps
6 Odd-Object Ground to Overhead, 20 Double-Taps
Continue to add (2) Odd-Object Ground to Overhead per round

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DAILY MINDSET

“There is a reason between listening, and waiting for your turn to speak.”

~Simon Sinek

Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Dumbbell Snatches aint got nothin on Brynne and Sara!
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Dear Members,

Based on recent orders and advisories from federal, state and local governmental authorities regarding COVID-19, we will be closing as of Tuesday morning. The length of this temporary closure is dependent upon governmental guidance. We will update you with a reopening date as soon as we know!

We are strongly committed to your health and well-being. We will be posting home workouts, and plan to keep our community alive online for now. Keep checking back for more updates and feel free to reach out to Hillari or Mauree with any questions you might have. We are tirelessly working to see how we can help you and our community in any way we can. We hope to communicate with you quickly on our plans.

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WOD

“Triple Threat”
On the 0: 1 Mile Run
On the 10: 70 Burpees 🙂
On the 20: 1 Mile Run
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DAILY MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.”

~Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Suns out, guns out!
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Dear Members,

Based on recent orders and advisories from federal, state and local governmental authorities regarding COVID-19, we will be closing as of Tuesday morning. The length of this temporary closure is dependent upon governmental guidance. We will update you with a reopening date as soon as we know!

We are strongly committed to your health and well-being. We will be posting home workouts, and plan to keep our community alive online for now. Keep checking back for more updates and feel free to reach out to Hillari or Mauree with any questions you might have. We are tirelessly working to see how we can help you and our community in any way we can. We hope to communicate with you quickly on our plans.

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WOD

“Spice Girl”
For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)
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DAILY MINDSET

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Christy isn’t letting an angle injury keep her from her WOD. Bring on the rower!
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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

“Double Dutch”
5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders
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DAILY MINDSET

“Seek not good from without; seek it within yourselves, or you will never find it.”

~Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

Group stretches are the best stretches!
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WOD

“gooDTime”
Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
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DAILY MINDSET

“Discipline is choosing between what you want now, and what you want most.”

~Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.