Thursday February 14, 2019

Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them.

~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
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We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click here to schedule your post challenge body fat testing!
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WOD

Option 1:
“Valentines Day Deck of Cards”
Spades = (Beginner: Med Ball Cleans)(Intermediate: Power Clean 75/55)(Advanced: Power Clean 115/85)
Clubs = (Beginner: Air Squats)(Intermediate:Jumping Squats)(Advanced: Jumping Squats with a 45/35 lb bar on back)
Hearts = (Beginner: Push-Ups)(Intermediate: Hand Release Push-Ups)(Advanced: Clapping Push-Ups)
Diamonds = (Beginner: Knees to chest on floor)(Intermediate: Knees to Elbows) (Advanced: Toes to Bar)
Jokers = (Beginner: 250 meter Run) (Intermediate: 400 meter Run)(Advanced: 600 meter Run)
Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. When a joker appears you must run!
Scaling the workout – Aces = 1 rep for beginners and 11 reps for experienced CrossFitters. Also, turn two or three cards face up and slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“There is no instinct like that of the heart.”

~Lord Byron

Wednesday February 13, 2019

Caleb and Warde are going head to head during Fridays Benchmark WOD, “Filthy Fifty”!
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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them.

~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
__
We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click here to schedule your post challenge body fat testing!
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WOD

Strength:
Push Jerk
Build to a Heavy Set of 3

Conditioning:
“Squeaky Wheel”
AMRAP 15:
60 Double-Unders
21/15 Calorie Assault Bike
10 Push Jerks (165/110)

“Everything that irritates us about others can lead us to an understanding of ourselves.”

~Carl Jung

Tuesday February 12, 2019

Saturday sweat fest!
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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them.

~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
__
We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click here to schedule your post challenge body fat testing!
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WOD

“Top Heavy”
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-Ups
9 Front Squats (155/105)
12 Strict Pull-Ups

THE WHY
The strict variation of any movement will drastically improve the kipping or hip assisted variation when done correctly and often enough. No matter what athletes goals are, everyone benefits from more strict work. Athletes who are already proficient at the kipping version can train strict movements to increase their capacity. Athletes who aren’t that strong at kipping, or do not have many or any strict pull-ups or handstand push-ups, can increase their strength with consistent strict pressing and pulling.

“Life lived for tomorrow will always be just a day away from being realized.”

~Leo Buscaglia

Monday February 11, 2019

Welcome Melody Ashby Goudie! Born February 6th at 10:06 PM, weighing in at 7 pounds 5 ounces and measuring at 19.5 inches long. The whole Goudie family is in love and doing great. Congratulations Braedon and Katie!
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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them.

~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
__
We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click hereto schedule your post challenge body fat testing!
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WOD

“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles

THE WHY
There is a good amount of psychology sprinkled in to this high intensity interval workout. We’ve all been there before where we come out hot and start to doubt ourselves within in the middle of the workout. When we enter the panic zone too early, it is hard to get back to a place where we feel in control. This is why using the first round as a “feeler” is so helpful. Picking a pace just outside our comfort zone in round one introduces us to what we have in store for the remaining five. Moving with a purpose, but not at 100% effort, allows us to better control our minds and our bodies. We then have a better idea of what pace is sustainable. The last round is where we want to empty the tank and enter the panic zone a bit, as we know there is no work left after.

“Those who improve with age embrace the power of personal growth and personal achievement and begin to replace youth with wisdom, innocence with understanding, and lack of purpose with self-actualization.”

~Bo Bennett

Sunday February 10, 2019

This is what working hard looks like for Fitzy!
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Happy Birthday J5!

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There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
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WOD

“Hardball”
5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge

“The sole meaning of life is to serve humanity.”

~Leo Tolstoy

Saturday February 9, 2019

Alia is showing how great her Gymnastics skills are as she crushes Tuesdays WOD!
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WOD

”Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

“Luck is great, but most of life is hard work.”

~Iain Duncan Smith

Friday February 8, 2019

Becky is doing what she does best, inspiring the rest of us!
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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
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We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click hereto schedule your post challenge body fat testing!
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It’s Benchmark Friday!

BENCHMARK WOD

“Filthy Fifty”
Compare to 9/7/18
For time:
50 Hip Extensions
50 Box Jumps, 24 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Wall Ball Shots, 20/14 pound ball
50 Burpees 🙂
50 Double-Unders

“Expect problems and eat them for breakfast.”

~Alfred A. Montapert

Thursday February 7, 2019

The three dedicated 6amers that ventured out in the blizzard to get their WOD on!
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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
__
We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click hereto schedule your post challenge body fat testing!
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WOD

Option 1:
“Crop Top”
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

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Congratulations Grace and Ted for being the January PR winners! Great work to everyone that set a new PR in January!

What we really are matters more than what other people think of us.”

~Jawaharlal Nehru

Wednesday February 6, 2019

The 8am group working on their sprints!
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Happy Birthday Whit!

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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
__
We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click here to schedule your post challenge body fat testing!
__

WOD

“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees 🙂
21 Power Cleans (155/105)
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees 🙂
21 Power Cleans (135/95)
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees 🙂
21 Power Cleans (115/85)
21/15 Calorie Assault Bike

“Kites rise highest against the wind – not with it.”

~Winston Churchill

Tuesday February 5, 2019

Proof that Caleb works out! Here he is crushing last Tuesdays WOD!
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Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
__
We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click here to schedule your post challenge body fat testing!
__

WOD

“Dubble Bubble”
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

“You may delay, but time will not.”

~Benjamin Franklin