Em is showing us that Power Cleans do equal happiness!

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WOD

Part 1: Power Clean
1 x AMRAP to technical failure. Take 10 minutes to build to 80% of your 1RM, and then complete max set.

Part 2: “Super Size”
5 Rounds For Time:
10 Power Cleans (155/105)
10 Burpee Box Jumps (24″/20″)

Time Cap: 15 Minutes

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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.

Lauri is racing in from her run!

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WOD

“Teeter-Totter”
For Time:
500/450 Meter Row
400 Meter Run
30 Thrusters (75/55)

Rest 4 Minutes

500/450 Meter Row
400 Meter Run
20 Thrusters (95/65)

Rest 4 Minutes

500/450 Meter Row
400 Meter Run
10 Thrusters (115/85)

Time Cap: 30 Minutes

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DAILY MINDSET

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.”

~General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.

It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.

To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.
Even when every damn reason tells us we can’t… let’s go. That’s what we do.

Mark, Alana, and Bryan are cruising through their Toes To Bar!

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WOD

Part 1: Bench Press
1 x AMRAP to technical failure. Take 10 minutes to build to 80% of your 1RM, and then complete max set.

Part 2: “LUCKY DEVIL”

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DAILY MINDSET

“Most people think they lack motivation when they really lack clarity.”

~James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Don’t forget to get you weekend mobility in!

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WOD

“.1 Redux”
21-21-21-21
Alternating Lunges
Calorie Row
15-15-15-15
Alternating Goblet Lunges (35/20)
Calorie Bike
9-9-9-9
Alternating Double DB Front Rack Lunges (35/20)
Calorie Row

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DAILY MINDSET

“We are what we repeatedly do. Excellence then, is not an act, but a habit.”  ~Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

Eleanor is crushing her Burpee Pull-Ups!

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WOD

“Pick Your Poison “

In teams of two, complete the following for time:

100 Strict Pull-Ups/100 Ring Dips
200 Hand Release Push-Ups/100 Handstand Push-Ups
6000/4800 Meter Row/14,400/12,000 Meter Bike
*One partner works at a time
*Partition movements and reps however you like

Time cap: 45 minutes

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DAILY MINDSET

“Pursue one great decisive aim with force and determination.”

~Carls Von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to not do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.

Meet the Crowleys!

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Dear CrossFit Draper Community,

We wanted to take a moment to inform you of a significant change at our gym. We are excited to announce the Crowley family has acquired the gym and is working closely with the current owners to ensure a smooth transition.

Nick & Mauree Hoggan will remain an essential part of our community. Mauree plans on continuing her coaching role, and Nick will cruise in and crush the workouts, as always!

We’re thrilled to announce that Hillari Eaton will stay with CFD as our Founder & Head Coach, allowing her to focus on client experience and class plans as we switch the strategic and operational duties to the Crowleys. Hillari will continue to provide nutrition counseling, as well.

We’ve confirmed that Braedon, Heather, Caleb, and Laura remain committed to the gym and will continue coaching classes with their usual awesomeness.

It means the world to us to have so much support from the CrossFit Draper team!

Speaking of coaching… After several weeks of thoughtful consideration, we’ve decided to make a great change to our workout programming… stay tuned for more information from our coaches on the details. We think you’ll love it!

Please Note: Due to the change of ownership, all membership payments will be prorated through the end of April (so many of you will see a smaller charge than usual in April). Your regular membership fee will resume on 5/1/24, with reoccurring auto-payment on the 1st of each month after that. Punch Passes will be honored without any changes.

If you have any questions or concerns about this change, please do not hesitate to contact us.

Thank you for your continued support; we hope to see you soon at CrossFit Draper!

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WOD

Part 1: Back Squat
1 x AMRAP to technical failure. Take 10 minutes to build to 90% of your 1RM, and then complete max set.

Part 2: “Have A Ball”
On the 3:00 x 5 Rounds:
50-40-30-20-10 Wallballs (20/14)
Max Calorie Row

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DAILY MINDSET

“The future belongs to those who prepare for it today.”

~Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:

*Thought

*Action

Without the thought behind, it’s wasted energy in multiple directions.
Without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.

Welcome back Erik!

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WOD

“Rope Toe”
For Time:
30-20-10 Toes to Bar
1,000/900 Meter Bike

Directly Into…

3-2-1 Rope Climbs (15′)
1,000/900 Meter Bike

Time Cap: 28 Minutes
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DAILY MINDSET

“If you know your opponent, but not yourself, you will lose 100% of the time.” 

~Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle – or perhaps better said popularity struggle – of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides… will lose. There won’t be a winner there.

We can study our competition to great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.

Casey M. is getting some good practice on her Wall Walks during Mondays WOD!

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WOD

Part 1: Deadlift
1 x AMRAP to technical failure. Take 10 minutes to build to 90% of your 1RM, and then complete max set.

Part 2: “Power-Up”
10 Rounds For Time:
200 Meter Run
10-1 Power Cleans (135/95)

Time Cap: 18 Minutes

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DAILY MINDSET

A short story to share.

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.

Our own judgment can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.

Bob and Sean, in the process of crushing Mondays WOD!

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WOD

“The Admiral”
3 Rounds For Time:
20 Burpee Pull-Ups
20 Front Squats (155/105)
20 Box Jumps (24″/20″)

Time Cap: 25 Minutes
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DAILY MINDSET

“The only person you are destined to become is the person you decide to be.” ~Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

Happy Birthday Caleb!

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WOD

Part 1: Strict Press
1 x AMRAP to technical failure. Take 10 minutes to build to 90% of your 1RM, and then complete max set.

Part 2: “Only Fools Rush In”
AMRAP 15:
30 AbMat Sit-Ups
15/12 Calorie Bike
10 Hang Snatches, 95/65
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DAILY MINDSET

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”

~George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.